Walks

One idea for an after-core class is to offer a series of interesting group walks.  You may want to invite all of your after-core participants as well as some participants who are still in core but have been exercising regularly and can physically handle the walk. 

For some of the walks you may want to invite a local expert (e.g., local tour guide, skiing instructor) to provide some instruction.  

In general, you may want to keep the walks to a total of about 2 or 3 miles each, or shorter if the event includes touring houses, etc.

Note: These ideas could also be used for supervised activity sessions.

Example walks:
1.	Tour of historic landmarks (with 15-20 minute brisk walks between each landmark) (see attached invitation for a walk like this that was done in Pittsburgh)
2.	Tour of historic cemetary (with 15-20 minute brisk walks between points of interest) (ask the cemetary office for historical information or check your library)
3.	Scenic hike in a park of interest.  One variation: meet at a central place and walk in a different direction each evening.
4.	Community walking event (benefit for charity, annual city event, etc.)
5.	Bird watching walk (with 15-20 minute brisk walks between stops)
6.	Snow shoeing in a scenic area (check outdoors stores for names of instructors)
7.	Cross country skiing in a scenic area
8.	Tree identification walk (with 15-20 minute brisk walks between stops)
9.	House and/or garden tour (with 15-20 minute brisk walks between stops)
10.	Wild food walk (with 15-20 minute brisk walks between stops)
11.	Walk 20-30 minutes to a local restaurant, discuss how to order a low-fat meal from the menu, eat lunch, walk back
12.	Before or after a mall walk, meet at a shoe store for a presentation by an expert on how to get the ideal shoe fit.
13.	Race walking (have a guest speaker instruct participants and demonstrate).
14.	Mountain hike
15.	Wild flower walk (with guidebook or guide)
16.	Walks of different distances, speeds, difficulty (e.g., an easy walk, medium, more difficult walk--might be challenging to some)

Be sure to review Section 6 in the Manual for Contacts After Core:  Guidelines for Conducting Lifestyle Classes after Core, before conducting this or other after-core classes.

Note:  As with other after-core classes, this class should be considered a time for participants to “restart” (resume behavior changes toward their weight loss and physical activity goals).  At Session 1, participants should set goals for fat grams/calories, exercise, and weight loss to achieve during the class.  All sessions should include encouragement to self-monitor, goal setting, and a brief check-in with each participant to review progress toward goals.   Unlike with other classes, it may not be reasonable to weigh participants or collect self-monitoring materials at every session, depending on the location for the walk.  However, a weigh-in and collection of self-monitoring materials should occur at a minimum of one of the sessions and as often as is possible.  (For example, you may be able to meet before the walk at the clinic and weigh participants there, or carry a portable scale with you if there is a private place near the walk location, such as a participant’s home or a  private room at a park office.)