Walking TallA 10-day self-directed activity incentive program

Open to all employeesStarts June 17 and ends June 26, 2019

Walk more! Walk better!

Do you walk regularly? Are you aware of its benefits? Walking may be one of the most underrated and accessible forms of exercise. And walking with the correct technique adds even more health value. The best part is that you don’t have to walk for hours a day to experience health benefits. For overall health, the US Centers for Disease Control and Prevention recommend adults engage in 150 minutes of moderate activity a week, such as brisk walking… that’s only 20-30 minutes per day. This gets even better… you don’t have to do it all at once to receive many of the overall health benefits! You can spread your walking time throughout your day; 5 minutes 4 times a day or 10 minutes 2 or 3 times a day.

Let’s all take advantage of the warmer summer months, get outside and “Walk Tall!” To earn a prize you must follow at least 3 out of 4 walking technique guidelines at least 8 out of 10 days.

No registration is necessary. Return Log forms to Mary Harrington by July 10, 2019. Only MIIA/Blue Cross subscribers eligible for prizes.

“ My grandmother started walking five miles a day when she was sixty. She’s ninety-seven now, and we don’t know where she is.”

– Ellen DeGeneres

Walking triples its value by improving physical, mental and social health! Walking is defined as moving at a regular pace by lifting and setting down each foot in turn, never having both feet off the ground at once.

There are a myriad of significant health benefits:

Physical Mental Social

• improves heart health• helps lower blood pressure• aids in weight loss and

maintenance• helps with sleep

• boosts self-confidence• alleviates depression and

fatigue• lifts mood• reduces anxiety• promotes creativity and clarity

of thought

• friendship• opportunity to meet new

people• can challenge one another• can improve sense of

community

When you walk with proper technique, it improves your health even more. You will experience more physical comfort, relaxation, deeper breaths, increased power and speed while managing back and hip pain. The goals of Walking Tall are, #1 to encourage you to walk and, #2 to walk with proper technique.

Walking Tall A 10-Day Walk more! Walk better! Challenge

Walking technique guidelines (taken from https://www.verywellfit.com/tips-for-walking-technique-3435093)

Posture Arm motion Foot motion Stride

• Chin and sternum up• Eyes focused 20’ in front

of you• Stand straight (don’t

lean forward/backward)• Relaxed shoulder• Limit cell phone use• Tuck tummy in

• Tuck butt in

• Elbows bent 90 degrees• Lightly close hands• Arms go straight out, not

diagonal• Elbows close to body• Forward hand kept

below breastbone

• Heel strikes ground first• Roll through step from

heel to toe• Push off with toe• Bring back leg forward

to strike again with heel

• Roll-through from heel to toe

• Forward foot strikes closer to center of body

• Keep back foot on ground little longer

• Strong push off by rear foot

• Increase speed by taking more, smaller steps, not by over-striding

Walking Tips:• If you have to carry a bag while you walk, use a messenger style bag or back pack

(note: messenger bag a choice of program prize)

• Wear athletic shoes for walks of more than 10 minutes- not heels, flip flops, mules, ballet flats, clogs

• Wear cotton socks

• For added motivation, set a goal to walk in a race (not necessarily for time)

• Choose consistency over speed

• Even just a few minutes a day is beneficial if you can’t walk longer

• Be sure to do a few simple warm up and cool down stretches and exercises

• Drink water before and after your walk and if very hot/humid out, bring water with you

Walking Technique Guidelines and Tips

Walking Tall Log and Prize FormPlease complete the following log form in full. Return it to Marry Harrington at mharrington@mma.org or fax Mary at 617-542-6513 by July 10, 2019. To earn a prize you must follow at least 3 of 4 guidelines at least 8 of 10 days. Be sure to watch Kate’s video on all the below!

Date Posture Arm motion Foot motion StrideTotal guidelines today

Ex. June 17 x x x 3June 17181920212223242526

Total # days followed at least 3 guidelines

Name _________________________________________ Email __________________________________________________________________________________

Phone: _________________________________ Mailing address: ______________________________________________________________________________

Employer _____________________________________ MIIA/BCBS subscriber # _________________________________________________________________

Prize choice. Choose 1st and 2nd choices. If you don’t specify, we will choose your prize. Click to view above prizes. Can also view at emiia.org. Click on Well Aware, then click on Incentives. Only MIIA/Blue Cross subscribers eligible for prizes.

____ Alo workout headband (women) ____ Balance Active tote ____ Beach towel ( blue or zig zag blue)

____ Bike repair kit ____ Body wrap ____ Car seat organizer

____ Chill watch ( white, black, red, cyan) ____ Exercise waist belt ____ Freezable lunch tote

____ Mini sling cooler ____ Napsack with light seat cushion ____ Nature Sound Spa

____ Neoprene laptop/tablet case ____ Outdoor headlamp ____ Pet Lovers travel kit

____ Reflective arm band ____ Rivage Weekender tote ____ Salad to go container

____ Shoulder wrap ____ Sinus soother ____ Slope Messenger Bag

____ Soft Touch Tumbler travel mug ____ Stainless steel water bottle

____ Vented umbrella ( green or blue/white) ____ Wireless waterproof cube speakers

____ Wind chimes