What is Will.U.Walk?
Willamette University's Will.U.Walk? is a continuation of the 2011 summer walking challenge event that we was coordinated through your Employee Assistance Program (EAP), Cascade Centers. The event encouraged all faculty and staff to get active, get outside, and get feeling healthy. Walking is an excellent source of exercise for everyone regardless of age and/or fitness level.
Even though the 2011 Challenge has ended, you can still use WellCall web page to record your exercise, steps, and other health metrics.
IMPORTANT: Please be sure to consult your physician if you have any questions or concerns before starting this or any fitness program.
Why Will. U. Walk?
- Improve Balance
- Help with weight control
- Change the way you view nutrition
- Help prevent injury
- Allievate depression
- Improve overall psychological well-being
- Reduce memory loss and the risk of heart disease
- Lead to an increase in physical activity and an overall better quality of life
- Add fun and a change of scenery to your day
Will. U. Walk? Poster: Download, print and post on your Department's bulletin board
It doesn't matter if you're new to walking or if you've been taking daily strolls for years. The Will. U. Walk? is designed for all fitness levels and is a great way to start, resume or intensify your walking routine.
- 10,000 Steps: Of all the steps you'll be taking, setting a goal should be the first step. A goal of 10,000 steps a day is a great place to start.
- Step Count Conversion: This chart provides "step conversion equivalence" when you perform activities other than walking.
- Touch your toes: Before setting off on your first or 100th walk, make sure to GENTLY stretch the appropriate muscles.
- "Conversation Pace": The ability to comfortably carry on a coversation.
- Your Target Heart Rate: Exercising in your target heart rate range boosts health and fitness benefits.
- Write it Up: Maintaining a log - either on your computer or in a notebook - can be a great tool to track your progress, keep personal and team accountability, and/or set new goals. Some map sites, such as MapmyWalk can map your walks accurately thoughout your local neighborhood and beyond.
- Where to Walk: We are lucky in that walking in Oregon is a calming, beautiful and healthy experience. Below are links to Minto Brown and Riverfront Parks and a document from the City of Salem that lists all park trails and their distances.
- Event Walking: Once you get moving on a regular basis, you'll be ready to participate in many local fun walking events. An excellent list of all local walking/running events throughout the year can be found here. Additionally, the events are a wonderful way to expand your social network for walking, provide a goal, and help a worthy cause.
- Talk the Talk: Challenge your co-workers. Invite them on a walk. Spread the word. Download the Will. U. Walk? poster, print it and post on your department's bulletin board and break areas.
Will.U.Walk? Resources and Information
- Gallagher Fitness Resources
- 135 Commercial St. NE
- Salem, OR 97301
- M-F 10 to 6 / Saturday 11 to 6
- Training: Info/Resources
- Local Events/Races
- Salem Running, Walking, and Fitness Clubs
- Cascade Centers, Inc.
- 7180 S.W. Fir Loop, Suite 1A
- Portland, OR 97223-8023
- (503) 588-0777 (local)
- (800) 433-2320 (toll-free)
- Personal Wellness
- Availability: 24/7
Will. U. Walk? Training Documents and Tips:
- Taking Steps to Better Health
- Beginning a Fitness Walking Program
- 10 Golden Rules for Walking
- 12-week Walking Schedule for Beginners
- 10,000 Steps a Day
- Your Target Heart Rate
- "Conversation Pace"
- Three (3) stages of aerobic fitness
- Tips for Walking Faster
- Warm-up and stretching Information
Will. U. Walk? Forms:
- Will. U. Walk? Log: Will. U. Walk? Steps to Better Health