Healthy Chino

Attention Chino Walkers:

We are pleased to announce the return of the Chino High School Band Parents weekly evening walks at the Chino High School Stadium. Please feel free to come out and join the weekly walk. The Chino High School Band Parents walk the track on Tuesday evenings from 6:30-7:30 p.m. For more information, please contact Crystal Martinez at 909.590.5512 or cmmartinez@cityofchino.org.

NEIGHBORHOOD STEPS

As part of one of the City’s most popular fitness programs, Chino Walks is taking its next step by introducing Neighborhood Steps. Neighborhood Steps invites community members to take part in a unique walking group that combines fitness with neighborhood bonding. The purpose is to improve our residents’ health and it in line with the Healthy Chino mission statement.

Neighbors can now get together in small, more intimate groups to walk around the block or local park. Each group is led by a volunteer team captain supported by Chino Walks. The team captain will provide motivation and record the group’s steps taken for each walk.

With Neighborhood Steps, you can:

Enjoy free membership
Set your own personal walking and health goals
Select your own walking route and schedule
Develop neighborhood support.

For more information or to form your own neighborhood walking group, please call Crystal Martinez at 909.590.5512.

Chino Walks 2010 Calendar
Saturday, Community Walks 8:00 a.m. to 9:00 a.m.

January 9: Garden Park, 16001 Huntington Garden Avenue

February 13: Cypress Trails Park, 6571 Schaefer Avenue

March 13: Chino Creek Wetlands and Educational Park, 6075 Kimball Avenue

April 10: Constellation Park, 6903 Eucalyptus Avenue

Membership Cost: $10 Individual, $25 Family Packaged (3 or more)

MEMBERS RECEIVE:
Walking Pedometer
Chino Walks T-Shirt
Weekly E-mail Tips
Monthly Raffle Giveaways
Fellow Walkers
Walking Tracker
Incentives
Healthy Chino Food Guide
Walking Information Packet

Healthy Chino is looking for Chino Walks members to spotlight. We want to hear your stories, get your picture taken and highlight your accomplishments on the website. Whether you see big or small improvements on your lifestyle, please feel free to share your health and fitness goals with us. Please submit your stories to healthychino@cityofchino.org

Join Chino Walks today and help us walk to the moon!

We are accepting registration at each Community Walk & at the
City of Chino, Community Services Department
Carolyn Owens Community Center
13201 Central Avenue
Chino, CA 91710
Monday through Friday,
7:30 a.m. to 5:30 p.m.
909.591.9834

Family/Business/Organization packages - $25.00
Individual packages - $10.00

FREE RAFFLE!

Turn in your steps by the SECOND SATURDAY of each community walk and enter into a drawing for some FREE GIFT CARDS and CERTIFICATES.

Come to the Community Walks each month and ALSO be entered into a drawing for some FREE GIFT CARDS and CERTIFICATES!

June Angel - Proud Chino Walks member

The Healing power of Kindness

I would like to share with you how the Chino Walks program benefited me. I suffer from social anxiety disorder and also panic disorder, which makes me afraid to be around people. This condition also affects me when I’m around family and friends. When I invite a few people over for dinner, I become very distressed. I would actually get physically sick. This happens to a greater extent if I have to visit and stay at a relative’s home. Also, if relatives stay at my home it also becomes very stressful.

In the year 2005 I started walking by myself in the morning. I started with one mile and eventually worked up to my current morning walks of 8-10 miles daily. One day, I saw an ad for the Chino Walks (Healthy Chino) and decided to join. On the first walk, I was on my way to the park and almost backed out, but my husband convinced to go. I had to drive myself to the walk, which caused me stress, but I made it to the walk and I am glad that I joined. Since that first walk, I have walked in every walk and enjoyed socializing with all the other walkers. They are all very nice. I feel comfortable with them. I have a habit of walking pretty fast, so some of the others would joke and say, as I walk by, to beep my horn when passing them. My doctor said my condition has improved quite a bit since joining the Chino Walks. So to all of you, I thank you from the bottom of my heart.

When I heard about the Relay for Life, the American Cancer Society in 2005, I wanted to join but I backed out. However, this year 2006, I found Michelle VanDerLinden’s phone # and I decided to call her, she was so kind and helpful to me and I took a liking to her and felt I had known her for years. She made me feel welcome. Also, Tami and Linda were very nice to me and helped me so much, so I joined and set my mind to collect money for the American Cancer Society and I was so proud that I had collected $950. My goal was to collect $1,000, but I came really close. It meant a lot to me because I lost both my parents to cancer at a very young age. But I saw what the American Cancer Society did for them. I myself have skin cancer. All of this has helped me so much and means a lot to me. So between the Chino Walks and the Relay for Life, I have come a long way. Again I want to thank Chino Walks and fellow co-walkers for all your support. I also want to thank Michelle VanDerLinden, Tami Zich and Linda Reich of the City of Chino (Chino Casino’s) for the support and help they gave me. Thank you all!

Sincerely,

June Angel

California 5 a Day be Active

Physical Activity Basics

Building Blocks for your Health

Why Be Active?

No amount of exercise can guarantee a long life. However, even moderate amounts of regular physical activity can improve the likelihood of a healthful life. Along with a positive attitude and a healthful diet, your physical activity level plays a major role in how well you feel, what illnesses you avoid, and how much you enjoy your life. Good things that come out of regular physical activity include:

More energy and better mood
Improved sleep
A healthy weight
Stronger muscles
Management of high blood pressure and diabetes
Lower risk for stroke, some cancers, and heart disease
Improved self-image
Time for yourself and to spend with those you care about

What Exactly Is Physical Activity?

Physical activity is a time to get moving by using your body.

Physical activity can be done at any age, in any place. The things we traditionally think of as physical activity, like aerobics, running, swimming, and calisthenics, are great.

However, there are many more activities to choose from, and many are easy to add to your daily routine at home, school, and work. Here are some ideas to increase physical activity throughout the day:

Take the stairs instead of the elevator. Start with one flight and gradually build up to more.
Park a few blocks away from the office or store and walk the rest of the way.
Get off a stop or two early on the bus, and then walk the remaining blocks.
Mow your own lawn or do your own gardening.
Take a break to stretch, walk around, and give your muscles and mind a chance to relax.
Take a walk around the block during part of your lunchtime.
Walk your dog, or go for a walk with a friend or neighbor who walks his dog.
Get a buddy. Ask your friends, neighbors, co-workers, and relatives to join you.
Go to the park or the zoo with your family. Play with the kids.
Walk while doing errands.
Wear comfortable clothing and shoes (or bring a spare pair of these with you) so you can move around as often as possible.

How Do I Get Started?

Most people don’t need to see a doctor before they start a moderate-level physical activity. However, to reduce risk, you should check with your doctor first if you:

Have heart trouble or have had a heart attack
If you are older and are not used to doing moderate-level physical activity
If you have a family history of heart disease at an early age
If you have any other serious health problem

How Often and How Long Should I Be Active?

Any physical activity will improve your health somewhat. Most studies show that being physically active 30 minutes most days of the week is enough to improve health and fitness. However, sometimes it’s easier to make physical activity a habit if you do it everyday.

With physical activity, harder is not better, but longer is. Although you can get good health benefits from as little as 10 minutes of physical activity per day, extending your activity time will increase your rewards. This is true for up to one hour of physical activity per day. Beyond that, there may be fewer health returns and an increasing risk for injury.

How Do I Overcome Barriers to Exercise?

Not enough time? Try shorter periods of physical activity spread throughout the day, such as three 10-minute walks.
Too tired? It’s often a lack of physical activity that makes you tired. Physical activity actually gives you more energy. Try it!
Embarrassed? People often are, especially at first. Be proud that you’re taking care of your body.
Want company? Being physically active is a great way to spend time with people you care about. Try walking or taking an exercise class with a friend or relative. Spend time catching up with a neighbor during a walk around the block. Having a partner is a great way to help you stay motivated.
Bad weather? Too hot, too cold, too wet, too windy-make plans to be physically active no matter what the weather’s like! Try walking indoors or exercising to a videotape.
Too expensive? Try a low-cost option such as walking or gardening instead of joining a gym.

Safe Tips While Being Physically Active

Following these simple tips will help ensure you’re able to fully enjoy your physical activity:

Stretch and warm up before any physical activity. You can do this with specific stretches or by doing your activity slowly for the first few minutes until your muscles have warmed up.
Trying to improve is good; however trying to overdo it can be dangerous. Do what feels comfortable, and increase physical activity in small increments instead of drastic changes.
Try to be physically active with others. Try to exercise with a buddy or in a place with many others.
Use your safety smarts-avoid dark, deserted places and try to stay in groups and in well-lit areas.
If you use headphones when doing physical activity, always make sure you can hear what’s going on around you.

*Information provided by the City of Berkeley Health and Human Services Department Chronic Disease Prevention Program

CALIFORNIA DEPARTMENT OF HEALTH SCIENCES

CANCER PREVENTION & NUTRITION SECTION