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i
SCOTM! Walk Member Handbook
ii
Sumter County on The Move!
Member Handbook
This handbook was developed by the University of South Carolina Prevention Research
Center (USC PRC) and Sumter County Active Lifestyles (SCAL). This handbook is not
copyrighted and may be reproduced in part or in whole for educational purposes only.
The USC PRC and SCAL must be acknowledged as the handbook’s author on all
reproductions of the handbook. No part of this handbook may be sold. Please contact
Melinda Forthofer, PhD for questions about replication or the handbook’s contents.
SCOTM! Faculty and Staff Contact Information Melinda Forthofer, PhD
Principal Investigator
Sara Wilcox, PhD Co-Investigator & Director of the USC PRC Patricia A. Sharpe, PhD, MPH Co-Investigator Lili Stoisor-Olsson, MPH, MSW
Project Coordinator
Ericka Burroughs, MA, MPH
Project Manager
Linda Pekuri MPH, RD, LD Executive Director, SCAL
SCOTM! Website:
http://www.sumtercountymoves.org/
Funding for this handbook was made possible by Cooperative Agreement Number
U48/DP001936 from the Centers for Disease Control and Prevention (CDC) and the
USC PRC. Its contents are solely the responsibility of the authors and do not necessarily
represent the official views of the CDC, USC PRC, or SCAL.
iii
Table of Contents Introduction 2
Connecting with your SCOTM! Member Network 4
Walking 5
Health and Safety 7
Walking in Different Seasons 11
Measuring Walking Intensity 13
Sticking with Your Walking Program 14
Remember These Tips… 17
What to Expect from Your Walking Group and Leader 18
SCOTM! Member Resources 19
References 28
Credits and Acknowledgments 28
Notes 29
SCOTM! Member Forms 30
S U M T E R C O U N T Y O N T H E M O V E ! M E M B E R H A N D B O O K
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Introduction
hy walk? The Centers for Disease Control and Prevention (CDC) finds that
over half of the adults in the United States are not getting enough exercise to
benefit their health. According to the Task Force on Community Preventive
Services (2002), physical inactivity is the second leading actual cause of death in the United
States. That is why physical inactivity has been called the ‘silent killer’ of our time.
Walking is a good way to get people who are
inactive to exercise. It is a natural activity that
costs little and is easier to start and continue
than other activities. Walking requires no
special equipment, is available to most people,
and has a low risk of injury.
Health benefits of walking at a brisk pace can
be seen with as little as 150 minutes per week.
The walking does not have to be done all at
once. Ten minutes of brisk walking at different
times throughout the week can provide health
benefits.
Benefits of walking groups
Social support is an important part of meeting
exercise goals. Walking groups provide social
support. Researcher Mary Nies (Nies &
Motka, 2006) found in one of her studies that
80% of those who met their walking goals had
social support. Having people around who enjoy walking can be motivating and provide
accountability so that everyone in the group can meet their walking goals. Walking groups
give the health benefits of physical activity with the added bonus of being part of a group.
If you enjoy walking in a group, SCOTM! provides that option for you.
W
Did you know walking…
Reduces the risk of dying from
heart disease and of developing
high blood pressure, colon cancer,
and diabetes.
Helps maintain healthy bones,
muscles, and joints.
Helps control weight, build lean
muscle, and reduce body fat.
Reduces anxiety and depression
while increasing feelings of well-
being.
Can help reduce blood pressure.
Is safer than any other form of
exercise.
S U M T E R C O U N T Y O N T H E M O V E ! M E M B E R H A N D B O O K
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However, it is not necessary to walk with your group all of the time. This is why the
SCOTM! program can work for everyone. As a member of SCOTM!, you can walk with
your group, with others, or alone. Whatever your preference, SCOTM! provides you with
tools for mobilizing social support, overcoming barriers to walking, and staying motivated
to reach your walking goals.
Connecting with Your SCOTM! Member Network Staying connected with the SCOTM! member network provides the best opportunity
for you to receive support and resources to meet your walking goals.
Communication options
Email SCOTM! staff will email you information periodically. Be sure to update
your email address with a staff member if needed. You can also email
us if needed. Email addresses are located on the title page of this
handbook.
Facebook Are you a member of Facebook? If so, become a Facebook friend of
ours at “Sumter County On The Move” to receive motivating tips and
testimonies from others in the SCOTM! network on a regular basis.
Not a member of Facebook? No problem. It is not necessary for
participation in SCOTM! If you would like to join Facebook, see page
22 for more information.
Twitter Twitter will be another way that you can stay connected to SCOTM!
Follow us on “Twitter @SumterCoMoves” to receive motivating
tweets and other information regularly. Do not have a Twitter account?
No problem. It is not necessary for participation in SCOTM!
If you would like a Twitter account, see page 22 for more information.
S U M T E R C O U N T Y O N T H E M O V E ! M E M B E R H A N D B O O K
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Walking
Walking is something most people do on a daily basis. It is a natural activity that most
people can perform with confidence. There are a few things to keep in mind when
walking for fitness that will make the experience more enjoyable and reduce your risk
of injury. This section gives tips for walking and ideas to keep you motivated while on
the walk.
Good walking posture and movement
A good walking posture will help walkers reduce their chance of injury, breathe better
while walking, and enable them to move at a better pace. The movement of our limbs has
a large impact on our walking pace. First, we will look at different parts of the body and
how they are positioned while walking. Next, we will look at the movement of our limbs.
Finally, we will put all of them together to achieve good walking posture and movement.
Posture
Head
The head should be centered with the ears directly over the shoulders. The chin
should be parallel with the ground and the eyes looking ahead about 6 to 8 feet.
Shoulders
The shoulders should be relaxed, down and back.
This creates some space between the ears and the
shoulders. (You can feel the correct shoulder
posture by rolling your shoulders up to your ears
and then sliding your shoulder blades down the
spine.)
Chest
The chest should be lifted and open.
Many of us don’t think about
our posture while walking.
These tips can help improve
our walking posture and our
posture overall.
S U M T E R C O U N T Y O N T H E M O V E ! M E M B E R H A N D B O O K
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Movement
Arms
The arm swing should be natural and comfortable. The forward swing should be
relaxed and close to the center of the body.
Legs
The length of each stride should be comfortable for you. Stride length will vary
between individuals. The length of the leg, hamstring tightness, and rotation of the
hips all factor into the length of a person’s stride.
Foot placement
With each step, the heel should touch the ground first. The weight then rolls
forward to the ball of the foot, lifting the heel off the
ground. The middle toes should be in line with the
shin bone to ensure proper forward motion.
Putting it all together
Walking is a natural activity. Reminding yourself of the
proper walking form when you begin to tire will help you
maximize your benefits from walking. While it is true that
those with longer legs cover more ground with each stride,
it is not necessary to increase the length of the stride to
walk faster. The faster the rear leg is brought forward, the faster the rate of walking will
be.
S U M T E R C O U N T Y O N T H E M O V E ! M E M B E R H A N D B O O K
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Health and Safety
Walking is very safe for most people. It is a low-risk activity, but being aware of health
and safety concerns will help you to minimize the chance of injury. It is a good idea
for all walkers to know what to do in case something happens and things to watch for
to keep the walk as safe and enjoyable as possible.
Health screening
Physical activity is safe for most people, and walking is a low-risk
activity. It reduces health problems associated with a sedentary
lifestyle and has many benefits. Still, there are some people who
should check with their doctor before changing their amount of
physical activity. If you have or develop any of the following
health conditions, talk with your doctor before starting or
continuing a walking program:
heart trouble
chest pain when doing physical activity
episodes of chest pain during the last month when not doing physical activity
dizziness that causes you to lose your balance or consciousness
joint or bone problems worsened by physical activity
uncontrolled high blood pressure
other health problems that might keep you
from starting a walking program
Walking is a low-risk
activity, but there are some
people who should check with
their doctor before starting a
walking program.
S U M T E R C O U N T Y O N T H E M O V E ! M E M B E R H A N D B O O K
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Sun protection
According to the CDC, skin cancer is the most
common form of cancer in the United States.
Exposure to the sun's ultraviolet (UV) rays
appears to be the most important environmental
factor involved with developing skin cancer.
During the summer months, UV radiation tends
to be greater. While walking, regular use of the
following will help prevent skin cancer:
a shady walking route, especially if you’re
walking during midday hours (10:00 a.m. – 4:00 p.m.). This is when UV rays are
strongest and do the most damage.
clothing to protect exposed skin
a visor or hat with a wide brim to shade the face, head, ears, and neck
dark sun glasses that block the sun’s rays
sunscreen with sun protective factor (SPF) 15 or higher
Clothing
Walking does not require special clothing, but here are helpful ideas to make the walk
more comfortable:
Wear clothing that is lightweight, breathable, and doesn’t restrict movement.
On cool days, wear several layers so that when you start to warm up you are able
to remove the outer layers.
Wear a rain jacket or use an umbrella on rainy days.
Use a backpack or fanny pack to carry necessities like identification, cell phone,
and water.
Wear socks that fit well to help prevent blisters. Socks should not bunch up.
S U M T E R C O U N T Y O N T H E M O V E ! M E M B E R H A N D B O O K
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Footwear
Have you been shopping for athletic shoes lately? A pair of shoes that fit comfortably and
allow the foot to move easily is the most important tool you need for walking. With so
many on the market, it's hard to know which shoe is best. Consider these guidelines.
Shop at a store that has a reputation for knowledgeable employees who can help
you.
The shoes should fit properly so that there is sufficient toe room and the heel is
snug, but not pinching.
The arch support should provide a good fit,
support, and comfort.
Shop in the afternoon when your feet are the
biggest.
Choose a shoe that is designed for walking.
Replace your shoes every 300 to 500 miles (1 mile = approximately 2000 steps).
Most importantly, make sure the shoe is comfortable and fits you.
A note about toning shoes: According to Dr. Edward R. Laskowski, co-director of the
Mayo Clinic Sports Medicine Center, so-called “toning” shoes have shown to be no more
effective than the average walking shoe. There is no need to spend extra money. For
more information about toning shoes, visit http://www.mayoclinic.com/health/toning-
shoes/AN02122.
Choose shoes that are
comfortable, lightweight yet
sturdy, and don’t give you
blisters.
S U M T E R C O U N T Y O N T H E M O V E ! M E M B E R H A N D B O O K
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9B29BSafety and etiquette
When walking, remember to…
Walk no more than two abreast.
Use sidewalks and crosswalks when available.
Use traffic signals and cross when directed.
Always carry a cell phone or walk with someone
who has one.
It is a good idea to carry some band-aids and
wet wipes.
Be respectful of other walkers. Do not smoke.
Be respectful of the environment. Do not pollute.
When walking your dog, use a pooper scooper.
Maintain confidentiality. Do not share your walking group members’ business with
others.
What to do in case of an accidentIf there is an accident or injury, remain calm!
If you do not need medical attention, relax in a safe place until you feel better. If
walking with your walking group, inform your leader or another walker so that you
are not left unattended.
If medical assistance is required, do not move. Call 9-1-1 immediately. 30
Liability
Be sure to inform SCAL of any incident, even if medical attention is unnecessary.
S U M T E R C O U N T Y O N T H E M O V E ! M E M B E R H A N D B O O K
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Resource numbers
It is a good idea to save these resource numbers in cell phone contact list.
Emergency
9-1-1
Property Concerns (e.g., street light outages, sidewalk damage)
See page 26
Walking in Different Seasons
Changing seasons bring changing weather. Some walkers find it difficult to maintain
their enthusiasm in certain weather conditions. Plan ahead for these changes. Come
up with incentives to continue walking in less favorable conditions. Refer to the
SCOTM! Guide to Indoor Places to Walk in Sumter on page 25 for indoor walking options
when the weather is unfavorable for walking.
Time changes
As the time changes in your area, there
may be periods when you are walking in
the dark. In darker hours of the day, wear
reflective clothing to alert motorists that pedestrians are present.
If your dog accompanies you on walks, consider using a reflective collar or
vest for your dog.
During lighter hours of the day, wear bright colors to be visible to drivers.
Put reflective tape on all sides of your umbrella to ensure visibility when it is
raining.
Refer to the SCOTM! Guide
to Indoor Places to Walk in
Sumter on page 25 for indoor
walking options.
S U M T E R C O U N T Y O N T H E M O V E ! M E M B E R H A N D B O O K
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Hot weather
Wear light clothing and sunscreen (see page 8
for more information).
Drink plenty of water as you are walking.
Be aware of the symptoms of heat exhaustion,
which include weakness, fatigue, dizziness,
muscle ache, headache, profuse sweating,
rapid heart beat, intense thirst,
hyperventilation, and elevated temperature. If
these symptoms occur, contact emergency
medical assistance immediately.
The hottest hours of the day tend to be 3:00 - 5:00 p.m.
Cold weather and rain
Although walking raises your heart rate, which warms the body naturally, it
is important to bundle up.
Poor visibility and heavy rain can send a car or bus off the road in your
direction. Consider walking on a walking track in heavy rain.
S U M T E R C O U N T Y O N T H E M O V E ! M E M B E R H A N D B O O K
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Measuring Walking Intensity and Pace
The talk test
You may wonder how fast you should walk for health benefits. The talk test is a
simple way to measure relative intensity. As a rule of
thumb, if you're doing moderate-intensity activity,
such as walking briskly, you can talk, but not sing,
during the activity. Walking briskly equals about
three miles an hour or faster. Do not worry if you
cannot walk that fast right now. Set goals for yourself and gradually increase your
walking intensity.
Walking pace
What about pace? You should walk at a pace that you are comfortable with and gradually increase your pace until you are able to walk at least three miles per hour. Here is a guideline:
The Talk Test is a simple
way to measure intensity.
WALKING SPEED (miles per hour)
TIME
15 minutes 30 minutes 45 minutes
SLOW (2 miles per hour)
0.5 miles 1.0 miles 1.5 miles
MEDIUM (3 miles per hour)
0.75 miles 1.5 miles 2.25 miles
FAST (4 miles per hour)
1 mile 2 miles 3 miles
NOTE: This information should only be used as a guide. Walking speed may vary among individuals of different ages, abilities, leg length, and levels of fitness
S U M T E R C O U N T Y O N T H E M O V E ! M E M B E R H A N D B O O K
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Sticking with Your Walking Program
People begin and quit walking programs. Walking requires a time commitment and
may be accompanied by physical symptoms like sweating, pain and muscle soreness,
especially if you do not “start low and go slow.” In other words, if you have not been
active in a while, take your time; do not overdo it.
Increase your pace as you become more comfortable
and fit. Sticking with walking will help you control and
lose weight, improve the function of your heart, and
decrease your risk of developing heart disease, cancer,
and high blood pressure. So the question is how do
you stick with it? Here are some tips:
1. Set goals: To stay motivated, instead of
choosing a very ambitious long-term goal like being able to run a marathon,
choose a specific, more easily attainable goal. For example, I will walk Monday
through Friday at noon for 30 minutes. We suggest setting a goal weekly. Use the
SCOTM! Weekly Personal Goal Contract on page 31 to write a specific, attainable
goal each week.
2. Establish a routine: Set a specific time to walk. If you cannot walk with
your group or at the same time every day, make an appointment for yourself on
your calendar to walk. Plan around various appointments, events, etc. that you
have scheduled for that particular week. Keep reminders around – shoes by the
door, shoes at work, notes in your calendar, log by your bed, etc. These
“prompts” help remind us to walk and are very useful when we are not feeling up
for it.
3. Include variety: Vary your walking routine to make it fun and interesting.
Try a new route each time you walk, or try adding a theme to your walk. For
example, plan a walk in the historic district, a book club walk to discuss a book
S U M T E R C O U N T Y O N T H E M O V E ! M E M B E R H A N D B O O K
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that your walking group is reading, or try a scavenger hunt, looking for specific
types of flowers or trees at Swan Lake. Use your Sumter County Walk Map
(included in your packet) to locate a variety of walking locations. The goal is to
keep your walks seeming fresh and new.
4. Monitor your progress: The best predictor of
whether you will make changes and stick with them is
whether you monitor your progress. Have you ever tried to
lose weight? Many people who have tried to lose weight have
kept a food diary of everything they ate. The same idea
applies to walking. Use your SCOTM! pedometer to monitor the number of steps
you take daily. You can then log your steps on your SCOTM! Walking Log on page
37. Use the log to monitor your progress toward your weekly goal.
5. Find support: Making changes to our behavior is hard! We all need support
in making changes. Ask yourself, what type of support do I need? It might be
that you need someone to walk with. Perhaps
the group can meet for coffee following a walk.
Try walking with your family or co-workers.
Maybe you need some help with childcare. Or
maybe it would help if your spouse or partner
could start dinner a couple nights each week.
Or maybe you just need someone to
encourage, support, and cheer for you as you
make changes and as you struggle with these
changes. Support can come in all sorts of shapes and sizes. Gather the support
you need as you plan your walking program.
6. Identify and manage obstacles: We all encounter barriers or obstacles
to walking. It is good to identify those situations that will hinder your walking so
S U M T E R C O U N T Y O N T H E M O V E ! M E M B E R H A N D B O O K
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you can plan how you will manage those obstacles. For example, “I came home,
took off my shoes, and decided I was too tired to walk,” “My daughter had the
television turned on; I decided to watch TV,” “Rain is in the forecast for most of
the week, so I will just walk next week.” Brainstorm ways you might overcome the
barrier or obstacle. For example, you can place your walking shoes in the trunk of
your car so you can simply walk right after work. Or, you can use the SCOTM!
Guide to Indoor Places to Walk in Sumter to identify some indoor walking facilities.
The key is to identify strategies that will help you overcome all potential barriers.
See how well your strategy worked and, if necessary, repeat these steps.
7. Plan for lapses: Lapses often occur when we have not identified strategies to
manage potential obstacles. We all have lapses in our exercise program, so plan
for it. The problem is that sometimes we tell ourselves things like, “I blew it,” and
then we just stop walking. Think about or anticipate your high-risk situations. For
example, are you more likely to skip your walk when you’ve had a stressful day, are
tired, hungry, etc? Plan ahead for how you’ll overcome these risky situations. For
example, leave out your walking shoes so you will be reminded. Or set up a date to
walk with a friend so you’ll be accountable. Forgive yourself! Remind yourself that
tomorrow is a new day, and don’t beat yourself up over lapses.
8. Realize that you can do this!: This is not a mission impossible but a
mission possible. Talk to yourself about why you can and will succeed. If you are
sore, remind yourself that those muscles are starting to benefit from walking.
9. Remember to reward yourself: Reward yourself weekly for
accomplishing your walking goals. For example, establish a fund for yourself that
you will use to buy new clothes, shoes, etc., and contribute to it upon meeting a
weekly goal. Or, allow yourself extra time in the shower or bath.
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Remember These Tips…
Try to walk at least 150 minutes a week. It is not necessary to walk all 150
minutes at once. Brisk walking in 10-minute sessions has health benefits when
those sessions add up to at least 150 minutes a week. It is not necessary to walk
with your walking group each time. Feel free to walk with your family, co-
workers, neighbors, others, or alone … whenever and with whomever is most
convenient for you.
For an even greater fitness benefit, swing your arms to give your upper body a
workout. As you walk, land on your heel first, and roll through your foot to the
toe. As you get used to walking, wear a backpack or carry hand weights to get
more of a workout.
Walk, don't ride. Park the car farther away when shopping. Try using Sumter’s
local bus system, the Sumter-Wateree Regional Transit System. People who use
public transportation tend to get more exercise. Get off the bus a few stops early
and walk to your destination. Go visit the person you need to talk to at work
rather than calling them.
If it is too hot or cold outdoors, walk in a local mall or other climate-controlled
environment. Many malls have a walking program. Sumter Mall’s walking program is
called Heart ‘n’ Soles. Refer to the Guide to SCOTM! Indoor Places to Walk in Sumter on
page 25 for other indoor walking options, and use your Sumter County Active
Lifestyles Walk Map to find safe outdoor places to walk..
Follow the recommendations on page 9 for choosing an appropriate walking shoe.
Cotton socks will add to your comfort and absorb sweat. Avoid heavy meals for
one hour before walking. If you must eat, have something light.
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What to Expect from Your Walking Group
and Leader
If you do not know your group members, your leader will introduce you.
From time to time, your leader will try to schedule walks for the group. When these
opportunities arise, you may not be able to walk with the group as scheduled. That
is okay. Just log your walks using the SCOTM! Walking Log.
Your leader will call you about twice per month to check in. The information
she/he will ask you about is related to your walks and any obstacles you may
have encountered that week. This information helps the research team plan
appropriate training opportunities for program participants. It also helps us
determine what types of tips and support would be beneficial to program
participants.
Your leader may periodically remind you that you should maintain your group
members’ privacy. Please do not be offended by this.
Feel free to list your walking group members here: Walking group name: (Optional)
Group leader and contact information:
Members and contact information:
1.
2.
3.
4.
5.
6.
7. 8.
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SCOTM! Member Resources
S U M T E R C O U N T Y O N T H E M O V E ! M E M B E R H A N D B O O K
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Motion Sensor Instructions As a member of SCOTM!, you have been asked to wear a motion sensor for seven
consecutive days. This will help us collect information about the movement that you
make in a typical day. To wear the motion sensor properly, follow these general
instructions:
The motion sensor should be placed over the right hip, and fastened snuggly with the
belt around the waist. To ensure correct placement on the waistline, run your
fingertips from your right knee straight up to your waist. Place the motion sensor
where your fingertips touch your waistline, and tighten the belt. A safety pin will be
provided that you can use to hold the belt in place.
Important: Be sure that the word “Actigraph” is right side up. This means that when someone standing in front of you is looking at the motion sensor, they should be able to read the word Actigraph.
1. Put on the motion sensor when you awake and record the time you put it on in your diary that has been provided.
2. If you need to take off your motion sensor for more than 15 minutes during the
day, record the time you take it off and the time you put it back on. Remember that it is not safe to wear it in water – so please take it off before showering, bathing, or swimming. 3. Take off your motion sensor when you go to bed and record the time that you
took it off in your diary.
4. Leave the motion sensor on a bedside table or dresser where you will be sure to see it first thing in the morning.
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Pedometer Instructions
As a member of SCOTM!, you have been given a pedometer. When placed properly,
a pedometer counts the number of steps taken, so this is a tool that you can use to
monitor your walking progress. To wear the pedometer correctly, follow these
general instructions:
Clip your SCOTM! pedometer onto the waistline of your trousers or skirt. To ensure
correct placement on the waistline, run your fingertips from either knee straight up to
your waist. Place the pedometer where your fingertips touch your waistline. If
wearing a dress, the pedometer may be clipped to underclothes. Do not place the
pedometer on a belt loop, in a pant pocket, or on your shoe. See the pictures below
for correct and incorrect placement.
The pedometer can be worn underneath clothing if preferred.
Correct placement of pedometer
Incorrect placement of pedometer
Incorrect placement of pedometer
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Using Facebook and Twitter SCOTM! staff will communicate with program participants in several ways, including
social media. Although not a requirement for participation in SCOTM!, we will be
using Facebook and Twitter to help participants stay connected within the SCOTM!
network. If you do not have an account with either network, or if you have not used
social media before, visit each network’s website (addresses below) for more
information about creating an account and profile and about communication tools.
Join us on Facebook! (www.facebook.com)
In order for SCOTM! to share information and resources with you on Facebook, you
must “like” us first. So if you have a Facebook account, log in and simply type
“Sumter County on The Move” in the search box at the top. Once you pull up our
page, click on “Like” on the left panel. You are now a part of the SCOTM! Facebook
Network. Post messages and upload pictures and/or
video about your experience. Feel free to share
information like your favorite place to walk or how you
have managed to overcome a walking barrier. The
SCOTM! Network wants to hear from you. SCOTM! will periodically post
information and motivating tips to help you manage your walking program.
Follow us on Twitter! (www.twitter.com)
In order for SCOTM! to share information and resources with you on Twitter, you
must “follow ” us first. So if you have a Twitter account, log in and simply type
“Sumter County On The Move” in the search box at the top or look us up
@SumterCoMoves. Once our name appears in the list box on the right, simply click
“follow.” You are now part of the SCOTM! Twitter
Network. Post tweets about your experience. Remember,
tweets cannot exceed 140 characters. SCOTM! will
periodically send you motivating tweets to help you
manage your walking program.
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Frequently Asked Questions
1. How long will I be enrolled in SCOTM!?
You will be enrolled in SCOTM! for 12 months. During the first six-month phase,
SCOTM! staff will have contact with you. During the next six-month phase, staff
will not contact you until it is time for you to complete additional measurements.
However, we will be available if you have questions. Most importantly, we strongly
encourage you to continue your walking program during and after enrollment.
2. Do I have to walk with my walking group all of the time?
No, but you should still aim to walk at least 150 minutes a week. This may mean
that you walk alone or with your family, co-workers, neighbors, or others. The goal
is for you to walk!
3. How often should I walk weekly?
Walking at a brisk pace for 150 minutes a week has been shown to produce health
benefits. You can walk as little as 10 minutes at a time to achieve this total.
4. Should I report my walks to my walk leader if I do not walk with my
walking group?
No. Simply log your walks in your own SCOTM! Walk Log even if you walk with
the group.
5. Who do I contact if there is an accident?
If someone requires medical attention, dial 9-1-1 immediately.
6. Can I ask other people to join our walking group?
The best way for someone to hear about SCOTM! is from you. We encourage you
to spread the word about the SCOTM! program.
7. Who do I inform about something that gets in the way of our walk, like
broken traffic signals or overgrown shrubbery?
Refer to the Property Concern Contacts on page 26.
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8. Where can I walk indoors if the weather is inappropriate for outdoor
walking?
Refer to the SCOTM! Guide to Indoor Places to Walk in Sumter on page 25.
10. What is the proper way to wear a pedometer?
Refer to page 21 for instructions and photos showing the proper way to wear a
pedometer.
11. Do I need a Facebook or Twitter account to receive information from
SCOTM!?
No. If you do not have an account, we can send you the information via email.
Or, if you do not have access to the internet, we can find another way to keep you
informed.
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SCOTM! Guide to Indoor Places to Walk in Sumter
Sumter Mall (Including the Heart ‘n’ Soles Walking Program) www.shopsumtermall.com 1057 Broad Street (803) 775-6387 The mall is open for walking:
Mon - Fri 7:00 am - 9:00 pm Sun 12:00 pm - 6:00 pm
HOPE Centers Hours of operation: Mon - Fri 8:00 am - 7:00 pm
Birnie HOPE Center 210 South Purdy Street (803) 436-2645 [email protected]
North HOPE Center 905 North Main Street (803) 436-2691 [email protected]
South HOPE Center 1125 South Lafayette Boulevard (803) 436-2653 [email protected]
YMCA of Sumter 510 Miller Road (803) 773-1404 ymcasumter.org
Hours of Operation: Mon - Thu 4:00 am - 9:00 pm Fri 4:00 am - 8:00 pm Sat 6:30 am - 5:00 pm Sun 1:00 pm - 5:00 pm
Refer to website for membership fees.
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Property Concern Contacts
Accumulation and Growth
The presence of neglected structures or buildings, unsecured buildings, trash,
garbage, stagnant water, glass, tree trimmings or limbs, wood, unsightly materials
or conditions, or any matter, material or condition harmful to good health, public
sanitation or public safety
The storage of “junk” (defined as, but not limited to: any appliance, motor vehicle,
trailer, equipment, machine or other product that is inoperable, partially operable,
wrecked, partially wrecked, dismantled, partially dismantled or discarded -- or any
parts or pieces of the above; used cans, bottles or paper; discarded chemicals or
other such salvage or scrap; and any motor vehicle with an expired license tag or
otherwise unsuitable for highway or street operation)
The growth of grass, weeds or undergrowth other than trees, bushes, flowers or
other ornamental plants above the height of one foot.
City Contact: City Public Services, (803) 436-2558 County Contact: Sheriff’s Office- Codes Enforcement, (803) 436-2056
Sidewalks
Holes, depressions, unevenness, gullies or other defect or damage
Contact: Sumter County Department of Transportation, (803) 778-5466
Vehicles parked on the sidewalk or between the curb and sidewalk
Contact: City Dispatch, (803) 436-2774 or 2775 or 2776
Street Lighting
Burnt-out bulbs, inadequate lighting, etc.
City Contact: City of Sumter Special Projects Office, (803) 436-2664
County Contact: Call appropriate power company (e.g., Black River Electric
Cooperative, (803) 469-8060) Information provided by Sumter County
Active Lifestyles
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Additional Resources for Walkers If you would like additional information about walking, visit these websites for free
resources.
Resource and Web Address Description of Contents
American Heart Association
http://startwalkingnow.org/
Includes many resources to
support walking, such as a tracker,
community resources, finding a
local walking path, workplace
resources, etc.
Healthy Women Informed, Empowered
http://tinyurl.com/7mxu3vj
Includes six tips for indoor walking
President’s Council: Walking Works
http://tinyurl.com/87k4z5z
Includes information about
walking, tips, a printable walking
log, and a link to the President’s
Challenge website.
Everybody Walk: The Campaign to Get
America Walking
http://www.everybodywalk.org/
Includes videos encouraging
walking, testimonies, blog, and
wealth of other resources.
Endorsed by National Center for
Safe Routes to School.
America Walks
http://americawalks.org/
Focuses on advocacy for
pedestrian supports.
National Institute of Diabetes and Digestive
and Kidney Diseases
http://tinyurl.com/6utgb3h
A guide to increasing walking daily.
Includes tips for stretching and tips
for walking safely.
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References
Task Force on Community Preventive Services. Recommendations to increase
physical activity in communities. American Journal of Preventive Medicine. 2002; 22:
73-102.
Nies, M., & Motka, C. (2006). Factors contributing to women’s ability to maintain a
walking program. Journal of Holistic Medicine, 24(1), 7-14.
Credits and Acknowledgements Sections of this guide have been adapted from:
Sumter County Active Lifestyles Volunteer Walk Leader Manual (2007):
http://www.sumtercountyactivelifestyles.org/Walk_Leader_Manual.pdf
Prevention Partners: Fall into Fitness:
http://www.eip.sc.gov/publications/FallIntoFitness.pdf
DHHS CDC Kids Walk to School: A Guide to Promote Walking to School:
http://www.cdc.gov/nccdphp/dnpa/kidswalk/pdf/kidswalk.pdf
Other sections of the SCOTM! Member Handbook were authored by Ericka
Burroughs, MA, MPH, in collaboration with other members of the SCOTM! faculty
and staff.
Picture Credits
Pictures are courtesy of the USC PRC, SCAL, or Microsoft Office Clip Art unless
otherwise noted below.
Walking Posture Example (p. 6) : http://here2loseweight.blogspot.com/
Swan Lake (p. 14):
http://www.plantanswers.com/appleton_photos/swan_lake_sumter_sc/Swan
LakeSumterNC/1.html
Socializing while walking (p. 15 ): http://news.shoe-
shop.com/news/3508/skechers-reveals-shape-ups/
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Notes
Funding for this handbook was made possible by Cooperative Agreement Number U48/DP001936 from the
Centers for Disease Control and Prevention (CDC) and the USC PRC. Its contents are solely the responsibility
of the authors and do not necessarily represent the official views of the CDC, USC PRC, or SCAL.
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SCOTM! Member Forms
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SCOTM! Weekly Personal Goal Contract for_________________________________
Date__________________________________________ To reach my personal goal for this week, I will walk: (When)_________________________________________________ (Where)________________________________________________ (With Whom)____________________________________________ What can I do this week to help me accomplish this goal? _______________________________________________________ When I achieve this goal, I will reward myself with _______________________________________________________
Date__________________________________________ To reach my personal goal for this week, I will walk: (When)_________________________________________________ (Where)________________________________________________ (With Whom)____________________________________________ What can I do this week to help me accomplish this goal? _______________________________________________________ When I achieve this goal, I will reward myself with _______________________________________________________
Date__________________________________________ To reach my personal goal for this week, I will walk: (When)_________________________________________________ (Where)________________________________________________ (With Whom)____________________________________________ What can I do this week to help me accomplish this goal? _______________________________________________________ When I achieve this goal, I will reward myself with _______________________________________________________
Date__________________________________________ To reach my personal goal for this week, I will walk: (When)_________________________________________________ (Where)________________________________________________ (With Whom)____________________________________________ What can I do this week to help me accomplish this goal? _______________________________________________________ When I achieve this goal, I will reward myself with _______________________________________________________
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SCOTM! Weekly Personal Goal Contract for ________________________________
Date__________________________________________ To reach my personal goal for this week, I will walk: (When)_________________________________________________ (Where)________________________________________________ (With Whom)____________________________________________ What can I do this week to help me accomplish this goal? _______________________________________________________ When I achieve this goal, I will reward myself with _______________________________________________________
Date__________________________________________ To reach my personal goal for this week, I will walk: (When)_________________________________________________ (Where)________________________________________________ (With Whom)____________________________________________ What can I do this week to help me accomplish this goal? _______________________________________________________ When I achieve this goal, I will reward myself with _______________________________________________________
Date__________________________________________ To reach my personal goal for this week, I will walk: (When)_________________________________________________ (Where)________________________________________________ (With Whom)____________________________________________ What can I do this week to help me accomplish this goal? _______________________________________________________ When I achieve this goal, I will reward myself with _______________________________________________________
Date__________________________________________ To reach my personal goal for this week, I will walk: (When)_________________________________________________ (Where)________________________________________________ (With Whom)____________________________________________ What can I do this week to help me accomplish this goal? _______________________________________________________ When I achieve this goal, I will reward myself with _______________________________________________________
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SCOTM! Weekly Personal Goal Contract for ________________________________
Date__________________________________________ To reach my personal goal for this week, I will walk: (When)_________________________________________________ (Where)________________________________________________ (With Whom)____________________________________________ What can I do this week to help me accomplish this goal? _______________________________________________________ When I achieve this goal, I will reward myself with _______________________________________________________
Date__________________________________________ To reach my personal goal for this week, I will walk: (When)_________________________________________________ (Where)________________________________________________ (With Whom)____________________________________________ What can I do this week to help me accomplish this goal? _______________________________________________________ When I achieve this goal, I will reward myself with _______________________________________________________
Date__________________________________________ To reach my personal goal for this week, I will walk: (When)_________________________________________________ (Where)________________________________________________ (With Whom)____________________________________________ What can I do this week to help me accomplish this goal? _______________________________________________________ When I achieve this goal, I will reward myself with _______________________________________________________
Date__________________________________________ To reach my personal goal for this week, I will walk: (When)_________________________________________________ (Where)________________________________________________ (With Whom)____________________________________________ What can I do this week to help me accomplish this goal? _______________________________________________________ When I achieve this goal, I will reward myself with _______________________________________________________
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SCOTM! Weekly Personal Goal Contract ____________________________________
Date__________________________________________ To reach my personal goal for this week, I will walk: (When)_________________________________________________ (Where)________________________________________________ (With Whom)____________________________________________ What can I do this week to help me accomplish this goal? _______________________________________________________ When I achieve this goal, I will reward myself with _______________________________________________________
Date__________________________________________ To reach my personal goal for this week, I will walk: (When)_________________________________________________ (Where)________________________________________________ (With Whom)____________________________________________ What can I do this week to help me accomplish this goal? _______________________________________________________ When I achieve this goal, I will reward myself with _______________________________________________________
Date__________________________________________ To reach my personal goal for this week, I will walk: (When)_________________________________________________ (Where)________________________________________________ (With Whom)____________________________________________ What can I do this week to help me accomplish this goal? _______________________________________________________ When I achieve this goal, I will reward myself with _______________________________________________________
Date__________________________________________ To reach my personal goal for this week, I will walk: (When)_________________________________________________ (Where)________________________________________________ (With Whom)____________________________________________ What can I do this week to help me accomplish this goal? _______________________________________________________ When I achieve this goal, I will reward myself with _______________________________________________________
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SCOTM! Weekly Personal Goal Contract for ________________________________
Date__________________________________________ To reach my personal goal for this week, I will walk: (When)_________________________________________________ (Where)________________________________________________ (With Whom)____________________________________________ What can I do this week to help me accomplish this goal? _______________________________________________________ When I achieve this goal, I will reward myself with _______________________________________________________
Date__________________________________________ To reach my personal goal for this week, I will walk: (When)_________________________________________________ (Where)________________________________________________ (With Whom)____________________________________________ What can I do this week to help me accomplish this goal? _______________________________________________________ When I achieve this goal, I will reward myself with _______________________________________________________
Date__________________________________________ To reach my personal goal for this week, I will walk: (When)_________________________________________________ (Where)________________________________________________ (With Whom)____________________________________________ What can I do this week to help me accomplish this goal? _______________________________________________________ When I achieve this goal, I will reward myself with _______________________________________________________
Date__________________________________________ To reach my personal goal for this week, I will walk: (When)_________________________________________________ (Where)________________________________________________ (With Whom)____________________________________________ What can I do this week to help me accomplish this goal? _______________________________________________________ When I achieve this goal, I will reward myself with _______________________________________________________
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SCOTM! Weekly Personal Goal Contract for ________________________________
Date__________________________________________ To reach my personal goal for this week, I will walk: (When)_________________________________________________ (Where)________________________________________________ (With Whom)____________________________________________ What can I do this week to help me accomplish this goal? _______________________________________________________ When I achieve this goal, I will reward myself with _______________________________________________________
Date__________________________________________ To reach my personal goal for this week, I will walk: (When)_________________________________________________ (Where)________________________________________________ (With Whom)____________________________________________ What can I do this week to help me accomplish this goal? _______________________________________________________ When I achieve this goal, I will reward myself with _______________________________________________________
Date__________________________________________ To reach my personal goal for this week, I will walk: (When)_________________________________________________ (Where)________________________________________________ (With Whom)____________________________________________ What can I do this week to help me accomplish this goal? _______________________________________________________ When I achieve this goal, I will reward myself with _______________________________________________________
Date__________________________________________ To reach my personal goal for this week, I will walk: (When)_________________________________________________ (Where)________________________________________________ (With Whom)____________________________________________ What can I do this week to help me accomplish this goal? _______________________________________________________ When I achieve this goal, I will reward myself with _______________________________________________________
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SCOTM! Walking Log for_____________________________
Week 1
Date:
MON TUE WED THU FRI SAT SUN
Walking Minutes
Steps Taken
Week 2
Date:
MON TUE WED THU FRI SAT SUN
Walking Minutes
Steps Taken
Week 3
Date:
MON TUE WED THU FRI SAT SUN
Walking Minutes
Steps Taken
Week 4
Date:
MON TUE WED THU FRI SAT SUN
Walking Minutes
Steps Taken
Week 5
Date:
MON TUE WED THU FRI SAT SUN
Walking Minutes
Steps Taken
Week 6
Date:
MON TUE WED THU FRI SAT SUN
Walking Minutes
Steps Taken
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SCOTM! Walking Log for_____________________________
Week 7
Date:
MON TUE WED THU FRI SAT SUN
Walking Minutes
Steps Taken
Week 8
Date:
MON TUE WED THU FRI SAT SUN
Walking Minutes
Steps Taken
Week 9
Date:
MON TUE WED THU FRI SAT SUN
Walking Minutes
Steps Taken
Week 10
Date:
MON TUE WED THU FRI SAT SUN
Walking Minutes
Steps Taken
Week 11
Date:
MON TUE WED THU FRI SAT SUN
Walking Minutes
Steps Taken
Week 12
Date:
MON TUE WED THU FRI SAT SUN
Walking Minutes
Steps Taken
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SCOTM! Walking Log for_____________________________
Week 13
Date:
MON TUE WED THU FRI SAT SUN
Walking Minutes
Steps Taken
Week 14
Date:
MON TUE WED THU FRI SAT SUN
Walking Minutes
Steps Taken
Week 15
Date:
MON TUE WED THU FRI SAT SUN
Walking Minutes
Steps Taken
Week 16
Date:
MON TUE WED THU FRI SAT SUN
Walking Minutes
Steps Taken
Week 17
Date:
MON TUE WED THU FRI SAT SUN
Walking Minutes
Steps Taken
Week 18
Date:
MON TUE WED THU FRI SAT SUN
Walking Minutes
Steps Taken
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SCOTM! Walking Log for_____________________________
Week 19
Date:
MON TUE WED THU FRI SAT SUN
Walking Minutes
Steps Taken
Week 20
Date:
MON TUE WED THU FRI SAT SUN
Walking Minutes
Steps Taken
Week 21
Date:
MON TUE WED THU FRI SAT SUN
Walking Minutes
Steps Taken
Week 22
Date:
MON TUE WED THU FRI SAT SUN
Walking Minutes
Steps Taken
Week 23
Date:
MON TUE WED THU FRI SAT SUN
Walking Minutes
Steps Taken
Week 24
Date:
MON TUE WED THU FRI SAT SUN
Walking Minutes
Steps Taken