SUH - Session 5, pages 1 and 2 of the session. Last Revision August 17, 2006

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Comment General comments: All Barriers. One barrier will be inserted into session 5, page 1 and 2. Each participant will get 4 barriers. 10
Section Page1Header   20
Text   What might make changing hard - part 2 30
Evaluate   Barrier = Barrier3 35
Section Page1Body   40
Text   When you first enrolled in Stepping Up To Health, 50
Select 1   60
Text count(WalkBarrierVeryTrue)>=2 you had some definite concerns about being able to 70
Text count(WalkBarrierVeryTrue)==1 or count(WalkBarrierTrue)>=2 you had some serious concerns about being able to 80
Text count(WalkBarrierTrue)>=1 you had some slight concerns about being able to 90
Text   you didn't mention any significant barriers keeping you from being able to 100
EndSelect     110
Text   reach your daily step goal. Do you still feel this way? What steps are you taking to make sure you regularly walk? 120
Paragraph     130
Text OAConWalk>=1 In the survey, we asked you how much confidence you had when it came to walking more. You picked $int(OAConWalk) (0 is "not at all confident" and 10 is "extremely confident"). Take a minute to think about why you chose this number. Now that you have a few weeks under your belt, do you feel that your confidence has gone up? 140
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Text count(WalkBarrierVeryTrue)>=3 or count(WalkBarrierTrue)>=3 The suggestions listed below may help with something else you told us might keep you from regularly walking. Which, if any, is something you might be willing to do to help you reach your walking goals? 160
Text   Take a look at the suggestions below. If you feel like you are still struggling to meet your walking goals, which, if any, is something you might be willing to do to help you reach your goals? 161
EndSelect     162
Paragraph     170
Section Page1Body2   181
Insert   ../../Barriers.html 190
Section Page1Body3   200
Select 1    
Text count(WalkBarrierVeryTrue)>=4 or count(WalkBarrierTrue)>=4 To learn solutions to another issue that you told us might prevent you from regularly walking, please go to the next page. 210
Text   To learn solutions to another issue that many new walkers face when it comes to getting into a regular walking routine, please go to the next page. 220
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Section Page2Header   230
Text   Maintaining your progress...staying focused 240
Evaluate   Barrier = Barrier4  
Section Page2Body   250
Text   In this session, as well as in session 2, we've looked at 3 things that can get in the way of reaching your walking goals. 270
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Text count(WalkBarrierVeryTrue)>=4 or count(WalkBarrierTrue)>=4 Let's look at one last thing that you told us gets in your way. 272
Text   Let's look at one last thing that many people mention often get in their way. 273
EndSelect     274
Text   Remember, focus on solutions and come up with a game plan to stay on track so that you can enjoy long term success. 275
Paragraph     280
Section Page2Body2   290
Insert   ../../Barriers.html 300
Section Page2Body3   310
Block

BarColdWeath>=1 and BarColdWeath<=4 and Season(BaselineDate, 14)=="Winter" and Season(BaselineDate, 35)=="Winter"

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Text   Does cold weather still keep you from reaching your daily step goal? Here are a few more tips that may help. 330
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Text HeavyHousework=="Yes"
  • Increase your steps in the comfort of your own home by getting some work done around the house. Chores like vacuuming or washing windows can be a great way to increase your steps.
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Text HomeRepairs=="Yes"
  • Increase your steps in the comfort of your own home by getting some work done around the house. Get some of those needed house repairs finished up inside before the nice weather comes along so you don't have to be stuck painting the basement on a beautiful day. Doing repairs around the house can be a great way to increase your steps.
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Text  
  • Dress in layers. Wear a hat and gloves. Wear a breathable fabric next to your skin, an insulating layer of wool or fleece and a windproof outer layer. You can always remove layers if you get too warm.
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Text  
  • When walking outside in cold weather, head away from the wind as you start your walk. At the end of your walk, you're more likely to be warm from the exercise and more tolerant of the wind on your way back.
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EndBlock   400
Block BarHotWeath>=1 and BarHotWeath<=4 and Season(BaselineDate,14)=="Summer" and Season(BaselineDate,35)=="Summer"   410
Text   Is heat still a problem for you when it comes to walking? Here are a few more tips that may help. 411
Select 1   420
Text isNumber(ManyPlacesWalk) and ManyPlacesWalk>=3
  • You told us that there are many places to go within easy walking distance of your home. Walk to a nearby mall or store. You can enjoy the air-conditioned building to keep you cool.
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Text  
  • Take a trip to the local grocery store and walk the aisles. Don't forget to hit the refrigerated and frozen section aisles. They can feel great on a hot day.
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  • Dress in light colored, breathable fabrics, such as nylon, when you walk. A breathable fabric can draw the sweat away from your skin so that the evaporation can cool you down.
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Text  
  • Wear a hat to keep the sun off your head. It's also a good way to prevent sunburn.
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EndBlock     480
Block BarHotWeath<=4 and Season(BaselineDate,35)=="Summer" and not Season(BaselineDate,14)=="Summer"   490
Text   You also told us that hot weather occassionally keeps you from walking. Uncomfortable weather can keep even the most faithful walker inside. But, there are ways to keep cool even if the temperature is high. Explore the tips below to see if you can find a way to walk when it's hot. 500
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Text LtHousework=="Yes" and HeavyHousework=="Yes"
  • If it's just too hot to venture outside, catch up on some housework. Dusting, vacuuming, washing windows and walking back and forth to the washer and dryer will help increase your daily steps.
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Text LtHousework=="Yes" and HeavyHousework=="No"
  • If it's just too hot to venture outside, catch up on some housework. Dusting and washing and putting away dishes can help you increase your daily steps.
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Text LtHousework=="No" and HeavyHousework=="Yes"
  • If it's just too hot to venture outside, catch up on some housework. Vacuuming, scrubbing floors and washing windows can help increase your daily steps.
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Text LtHousework=="No" and HeavyHousework=="No"
  • If it's just too hot to venture outside, catch up on some housework. Try dusting, vacuuming, or washing windows. All of these will help increase your daily steps.
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Text  
  • If it's just too hot to venture outside, do some housework. Dusting and washing and putting away dishes can help you increase your daily steps.
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Text BarExpensive>4 and Employment in ("FullTime", "PartTime") and Gender=="Male"
  • If you're not already a member, join a fitness club near your job. Hit the treadmill or track immediately before or after work. You'll meet other people and avoid the stress of driving in rush-hour traffic. Plus, the cost may be an extra incentive to stick with the program.
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Text BarExpensive>4 and Employment in ("FullTime", "PartTime") and Gender=="Female"
  • If you're not already a member, join a fitness club near your job. Sign up for a group exercise class that meets immediately before or after work. You'll meet other people and avoid the stress of driving in rush-hour traffic. Plus, the cost may be an extra incentive to stick with the program.
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Text BarExpensive>4 and Gender=="Female"
  • Join a fitness club near your home. Sign up for a group exercise class that meets once a week. You'll get some great exercise and meet new people. Plus, the cost may be an extra incentive to stick with the program.
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Text BarExpensive>4 and Gender=="Male"
  • Join a fitness club near your home. Hit the treadmill or track immediately before or after work. You'll get some great exercise and meet new people. Plus, the cost may be an extra incentive to stick with the program.
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Text  
  • When it's hot outside, it makes sense to move your walks indoors. However, gyms can be expensive. How many gyms does your town have? Look into all of the local gyms in your area and compare prices. Perhaps you can join for a half a year or just for the summer.
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Text  
  • Drink water to cool down at the beginning and end of your walk. You want to stay well hydrated so you don't overheat.
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Text  
  • Walk in the early morning or in the evening around sunset to avoid the hottest part of the day. Choose shaded trails or neighborhoods with tree lined sidewalks.
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Block BarColdWeath<4 and Season(BaselineDate,35)=="Winter" and not Season(BaselineDate,14)=="Winter"   690
Text   You also told us that cold weather keeps you from walking. Cold weather may seem like a great excuse to skip your walk for the day. But you don't have to make excuses! It is possible to stay warm even if the temperatures are low. 700
Text BarExpensive>4
  • Join a local gym, even if it's just for the winter months. Choose one that's convenient and geared toward your fitness level. Ask the staff to show you how to use the equipment.
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Text ChildInHome=="No" and not SF36LowIntAct in ("SomeLimit," "SigLimit")
  • Is it snowing? Snow can be fun! Be a kid again. Throw snowballs and make snow angels or snowmen on your walk.
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Text ChildInHome=="Yes" and not SF36LowIntAct in ("SomeLimit," "SigLimit")
  • Is it snowing? With kids in the home, snow can add a fun element to your walks. Join in on their fun. Throw snowballs and make snow angels or snowmen during your walk.
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Text  
  • Make sure your shoes have good traction. You don't want to slip or fall on any icy patches. If the sidewalk does look icy, walk in the snowy grass.
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Text  
  • Find a warm place to walk indoors. Walk at the mall, at an indoor track, or on a treadmill.
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  • Run some errands. Head to a department or grocery store and walk the aisles.
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Text   What to expect next 781
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Text   As we come to the end of your fifth session, we hope you feel armed and ready to get out there and increase your daily steps. While you are here, don't forget to explore:
  • Your new daily tip (and perhaps some of the daily tips you've missed).
  • Personalized graphs of your daily and weekly steps. And make sure you upload your pedometer!
  • All of your previous sessions for ideas and inspiration to keep walking.
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Text   One week from now, you will receive your sixth, and final, personalized session. This session will tell a personal story of someone who has made walking a regular part of their life. Watch for an email message letting you know when it's available. 810
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Text not isEmpty(AddressPref) Until then, happy walking, $AddressPref! 830
Text isEmpty(AddressPref) Until then, happy walking! 840
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