JUST START WALKING
Empowering Ourselves and Our Communities in Healthier Lifestyles

By Ron Kirk (biography)

Introduction

There's power in simplicity.

Mahatma Gandhi spoke powerfully about becoming the change that we wish to see in others and in the world. Through his words and his "walk," the father of modern India inspired and changed us all in many deep and lasting ways. As a physical culture enthusiast setting a healthy example, Gandhi walked several miles every evening. He attributed his physical stamina, through long years of political struggle, to this simple lifestyle habit begun while studying law in the UK.

Simple lifestyle changes are usually the most sustainable. Over the course of a lifetime few activities are more healthful and sustainable than brisk walking. Walking costs us nothing, yet can benefit our health physically, mentally and socially. In the context of Gandhi's regular habit of taking brisk walks and the power of simplicity, it's my pleasure to share the final English version of Just Start Walking with you - the transformational leaders of physical and health education.

By simply walking and working together, I believe that we can effect sustainable health improvement for many, and help to breakthrough the sedentary malaise that afflicts most adults in America today. Please feel free to share Just Start Walking with your students, your families, network of friends, colleagues and organizations. This program is cost-free and without copyright. It may be adapted and translated to fit local and national cultural contexts. If you have any questions regarding Just Start Walking, please contact me at rkirk@life.edu. Thank you for all of your efforts in empowering your students and your communities in healthy active lifestyles.

Why Walking?

We are painfully aware, across America and much of the developed world, that the alarming trend toward sedentary living and its attendant disorders is silently escalating (1-2). As physical and health educators, it is our responsibility to set the example, and lead in the promotion of healthy activity. Excellent advocacy and organizational work has led to significant successes, yet leadership, advocacy, and action for active lifestyles are needed as never before (5-10). In the US 66% of adults were overweight or obese in 2004. This percentage is projected to rise to 75% by the year 2015 with 41% of US adults being obese (1).

In America, the trend to inactivity is literally killing us. Hypokinetic diseases related to sedentary lifestyles are the principal causes of mortality and morbidity. Disorders such as cardiovascular disease, cerebrovascular disease, diabetes, diverse types of cancer, hypertension, obesity, and depression are the leading causes of death and disability. Inactivity also increases risk for Alzheimer's disease. (3-4)

Walking Benefits

Numerous studies indicate that walking has many significant health promoting benefits (11-22). These benefits include physical health improvements in individuals' spines, joints, hearts, lungs, bones, brains and immune systems (11-22). Additionally, walking has been shown to have mental health benefits including amelioration of depression and the improvement of mood (11). Walking also improves executive functions of our brains. A randomized controlled study conducted at the University of Illinois indicated that a 6 month trial of brisk walking (3 hours per week) could significantly increase brain size in previously sedentary individuals 60-79 years old (17).

Just Start Walking Development

Just Start Walking grew from a seed, and the Delphi panel consensus process began in 2009. Initially a nine person seed panel, which included physical educators, refined the original draft module of John Hyland DC, MPH. Then 96 Delphi panelists from distinguished partnering institutions & organizations around the globe shaped the program through an electronic Delphi consensus feedback process using Zoomerang e-surveys. A similar process was used to develop the Straighten Up activity module, which has now been translated into 15 languages.

Individuals who participated on the Delphi panel for Just Start Walking included: college and university presidents, chief academic officers, researchers, chief clinical officers, leaders of Clusters of the World Health Organization, the International Red Cross, the Bone and Joint Decade and the United States Bone and Joint Decade, the WFC, ACC, ICA, ACA, the World Federation for Mental Health, NGO Alliance for Health Promotion, Solar Cookers International and many other organizations and the public.

Based on Delphi input (and after consulting with the Canadian Society for Exercise Physiology Headquarters) we have also included a complete "PAR-Q - and You Physical Activity Readiness Questionaire" for pre-activity risk screening. I personally use this form in experiential health promotion classes to assess for risk before individuals engage in activity programs. We have made the PAR-Q available for you or your organization's use as an activity readiness screening tool.

We are very enthusiastic about Just Start Walking! So are many global health leaders. Grace Lo Yuen Fong RN, MPH, Manager of the Community Health and Social Services Unit of the International Federation of the Red Cross and Red Crescent Societies affirms, "The presentation on Just Start Walking - it works for me as a motivator and reminder. There is really nothing new about the contents in the presentation, but somehow, when I was reading it, it seemed to say to me 'Come on, walking is easy. You should do it more regularly to take care of your own health.' The point is one can start today, now, without too much planning or preparation."

Jose Martines MD, PhD, a Delphi panel member and Coordinator of the Children's Health and Development Department of the World Health Organization is very enthusiastic about the program. "Just Start Walking is a valuable initiative and I like the stepwise approach taken. I like the way of integrating the exercise into other daily activities and the promotion of practices that have benefits, also, for mental health."

Just Start Walking's potential benefit will become power to the degree by which we put it into action. As never before people in the US and around the globe need to become more active for physical and mental well-being. It's that simple. Just Start Walking!

Here's How to Begin

First, start walking yourself (unless you have a physical limitation that prevents you). This is the necessary first step. Set a time and place, and if possible recruit friends. Like Gandhi, make regular walking a habit. Next share the program with family members, colleagues and students. Once you have piloted the program and have built momentum, we recommend networking and sharing Just Start Walking with supportive organizations such as the PTA and YMCA/YWCA. Where possible involve community leaders to establish broadly-based community involvement. Identifying key committed leaders with public trust, and cultural authority is critical to the sustainable success of your advocacy efforts.

In community and organizational forums, discussions and dialogues, work to establish openness, inclusiveness, mutuality and respect. We are all in this inactivity conundrum together, and it is time to face our health challenges collectively. We are already a predominantly sedentary society. If we wish to see change, we must become the change. This is the proven formula for sustainable success.

We welcome you to join us in this active effort! Thank you for all of your great work as health promotion leaders! If you wish to participate in the Delphi process for additional activity modules please email me at rkirk@life.edu.

It's worth it and we can do it!

- Ron

Ron Kirk MA, DC
Professor Life University
United States Bone and Joint Decade
WHO Network of Experts for Stress Reduction in the Work-Place
NGO Alliance for Health Promotion

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