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Show I lilhop Times May 5. 2005 ••:•!' STORY AND PHOTOS BY SHAD WEST Hilltop Times staff Eight hundred civilian employees here rallied at Centennial Park for the Fit for Life Walk, Thursday. Participants walked a mile to show their dedication to becoming a healthier workforce. Participants took their first steps toward a healthy lifestyle, learning about the many exercise options offered by the Hess Fitness Center. The programs include "10,000 Steps a Day," "100 hours of Cardio," and "300-500 hours of Cardio." In their registration packets, the participants received a pedometer, a "Fit for Life" pamphlet and a flyer that outlines the "Healthy Focus For You" website. Participants also received a log sheet to keep track of their hours of cardiovascular exercise or number of steps they walk or miles, depending on the program they choose to participate in. "The Civilian Fit for Life Walk was a great success," Andy Flowers, director of personnel said. "Those who also signed up for one of our fitness programs will also earn a tree l-shirt upon meeting their program milestones." Quality assurance specialist Mike Dolson learned about the walk from co-workers and registered at the event. "I thought this would be a great way to supplement the workout program I already have," Mr. Dotson said. Mr. Dotson's co-worker Ed Fratus was at the event and gave it plenty of praise. "The pedometer and the registration kit are great," Mr. Fratus said. "This is a wonderful way lo get back into a workout routine." Registered nurses from the Civilian Health Promotions Services were on hand to check participants* blood pressure before and after they walked in the event. "We wanted to make ourselves visible to the civilian workforce," CHPS program director Donelle Ricketts said. "It's important that they know our services are available for them to use." CHPS registered nurses offer blood pressure checks and cardiac-risk blood draws, which show good and bad cholesterol levels as well as blood sugar levels. These simple tests can help alert patients of treatable illnesses such as diabetes. Civilian fitness is a major concern of the Air Force and employees have many oplions to help get them back in shape. Some important websites for civilian employees are accessible from the Hill homepage: One under "Activities," the Health and Wellness Center at http://www.hill.af.mil/hawc/ and two under "What's Happening," Civilian Fitness Policy, HAFB Fitness Facilities and Services at https://hillnet.hill.af.mil/policy/ CivFitncss.pdf and https://hillnet.hill.af.mil/ HAFB/ALC/75ABW/75MSG/HAFB_Fitness_Fac_Sv_2.ppt. Employees interested in the tests offered by the Civilian Health Promotions Services should call Ext. 6-9586 to make an appointment. 800 civilians attended the event and walked a mile to kick off their commitment to a healthier lifestyle. The essentials of a good fitness goal are: • Realistic; The goal should be challenging, but realistically achievable. Don't set you sights too low, but also don't set yourself up for failure. • Measurable: Your goal should be stated in a way that can be measured. How many miles a week? How many pounds or inches to lose. • Dated: Set dates by which you will attain the goal and intermediate goals along the way. • Written down: Your goal should be made concrete so you can review it. • Track your progress:' Keep your goal in sight and see what steps you are making towards attaining it. • Celebrate success: Along the way when you reach new milestones, it is time to celebrate. And when you achieve your overall goals, don't hold back -reward yourself. Participants In the Fit for Life Walk were briefed on how to use their free pedometer and the different fitness options available to them on base. Starting a walking plan ' The toughest thing about starting a fitness program is developing a habit. Walking daily will help (a minimum of five days a week is a good goal). You should walk fast enough to reach your target heart rate, but you should not be gasping for air. After you have formed the habit you will want to evaluate your program and your goals. Here are some general guidelines: • If you are walking for the general health benefits try to walk 30 minutes a day, most days of the week, at a "talking" pace. (Talking pace means you have elevated breathing, but you can still carry a conversation.) • To improve cardiovascular fitness you should walk three to four clays a week, 20 to 30 minutes at a very fast pace. At this pace you are breathing hard but not gasping for air. • If you are walking for weight loss you should walk a minimum of five days a week, 45 to 60 minutes at a brisk pace. The Fit for Life Walk was a huge success due to the support of senior civilian leadership. Participants In the walk checked in and received a registration packet containing a free pedometer, and log sheet to track progress in their new exercise regiments. Registered nurse Lucfle Lowrey checks Marcla Regan's blood pressure before she walks in the Fit for Life Walk. Ms. Lowrey Is one of four registered nurses at Civilian Health Promotions Services. CHPS offers a variety of health screenIng services for civilian employees. |