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Physical Fitness

Walk for Better Health

Need a little help getting started? We've designed the Walk for Better Health PDF guidebook to help you get started with a walking program by tracking your steps, setting goals, and staying motivated. Inside your will find useful tips such as how to use a pedometer, select proper footwear and safety tips for walking year 'round. Also included are demonstration photos of how to properly stretch and warm up before you exercise.

Looking for added support? Join the thousands of people across the county who have joined a walking club. The American Heart Association has a variety of online tools to help you stay motivated and record your progress. Go to Link Opens in a New Window to find:

  • Local walking clubs
  • An online activity tracker
  • A program to help you set up a walking route
  • A social network for walkers, and more!

Get Running!

Every wondered what it would be like to complete a 5k race? Used to be a runner but stopped years ago? Couch to 5k training programs are gaining popularity in recent years. Typically, these training plans aim to get you from zero or little exercise to running a 5k (that's 3.1 miles) in just 9 weeks. Most plans require a commitment of 30 minutes of exercise, 3 days per week for 9 weeks. Visit Link Opens in a New Window for a sample Couch to 5K training plan and more advice on how to get started. Remember, it is strongly advised that you consult with your physician before beginning this, or any exercise program.

Exercising at the Right Intensity

You gain the most benefit when you exercise within your target heart rate. When beginning an exercise program, you may need to gradually build up to a level that is within your target heart rate zone, especially if you have not exercised in a long time. Our interactive Heart Rate Calculator Link Opens in a New Window can help you calculate your target heart rate which can guide you on how hard you should be exercising, while staying safe.


This information is intended for your general use/informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment for specific medical conditions. If you have questions regarding a medical condition, always seek the advice of your doctor or other qualified health professional. If you think you may have a medical emergency, call your doctor or 911 immediately.

The health information on this Web site was developed and is provided by Healthwise, Incorporated and contains information about services and medications which may not be covered by your health plan. Please reference your Subscriber Contract, Evidence of Coverage, Eligibility Benefit, or contact your doctor for assistance with determining your eligibility. Please select "I Agree" to proceed to this site or select "Cancel" to return to

Get Moving at Work!

Celebrate National Employee Health and Fitness Month by encouraging your co-workers to move with you! In years past, the third Wednesday in May has been National Employee Health & Fitness Day but because moving and sustaining movement is so important, it's been extended to a month-long national initiative. Here are a few ideas on how you can get your worksite moving more:

  • Ask co-workers to walk with you at lunch.
  • Take a 10 minute stair climbing break. Encourage others to meet at the stairwell to walk up as many flights as they choose.
  • Schedule a standing-only meeting or walking meeting.
  • Set up a Recess with activities we all enjoyed as a kid: include hopscotch, four square, jump ropes, hula hoops, etc.
  • Start a walking challenge using the HAP Walk for Better Health PDF guidebook. Tracking is available in this book or use the American Heart Association's tracker Link Opens in a New Window.

HAP's wellness experts are available to help you plan and coordinate worksite wellness programs, such as a walking challenge, a Recess, or physical activity workshop &endash; all for free. Email us at for assistance in getting your worksite to move more.

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