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Walking for Pleasure Walk Leader’s training manual For more information call 13 13 02 or visit www.dsr.nsw.gov.au Walking for Pleasure – Walk Leader’s training manual Contents Section 1: Introduction 1.1 Welcome to the Walking for Pleasure program 6 1.2 Role of the volunteer Walk Leader 6 Section 2: Background of Walking for Pleasure 2.1 What is Walking for Pleasure? 8 2.2 History 8 2.3 The walking club 8 Section 3: Why choose walking? 3.1 Why walk? 10 3.2 Health benefits 10 3.3 What stops people from walking? 10 Section 4: Setting up a club 4.1 Setting up the club 12 4.2 Organising the club 12 4.3 Planning the walks 12 4.4 Grading of the walks 13 4.5 Procedures for running your club 14 4.6 Promoting your club 15 4.7 Retaining club members 15 Section 5: Roles and responsibilities 5.1 Duty of care 18 5.2 Walk Leader checklist 18 5.3 Substitute Walk Leaders 19 5.4 Including people with disabilities 20 5.5 Caring for the environment 20 5.6 Child protection 21 |2| Walking for Pleasure – Walk Leader’s training manual Contents Section 6: Health and safety procedures 6.1 General safety for leaders and participants 24 6.2 Health of walkers 24 6.3 Walking apparel and shoes 25 6.4 Warm up and stretching exercises 25 6.5 Balance exercises – fall prevention 29 6.6 Checklist for good walking posture 30 Section 7: Emergency procedures and first aid 7.1 Injuries and emergency procedures 32 7.2 Basic first aid 32 7.3 Injuries to limbs and bones 34 7.4 Bites and stings 35 7.5 Other medical conditions 37 n Unconsciousness 37 n Severe bleeding 37 n Shock 37 n Spinal injury 37 n Diabetes 38 n Asthma 38 n Heart attack 39 n Stroke 39 n Heat exhaustion 39 n Heat stroke 39 n Hypothermia 40 7.6 Incident guidelines 41 7.7 Procedure – if someone falls 42 |3| Contents Section 8: Insurance 44 Section 9: Useful contacts and acknowledgements 9.1 Useful contacts 46 9.2 Acknowledgements 47 Section 10: Appendices Appendix 1 Walker registration form 50 Appendix 2 Club registration form 51 Appendix 3 Walk Leader and Substitute Walk Leader registration form 52 Appendix 4 Incident report form 53 Appendix 5 Witness report form 54 Appendix 6 Sample emergency procedures 55 Appendix 7 Walking for Pleasure attendance sheet 56 Appendix 8 Sample walking program 57 Appendix 9 Sample media release 59 Appendix 10 Walk Leader’s training declaration 60 Fact sheets Fact sheet 1 Walking for Pleasure information sheet 61 Fact sheet 2 Walker checklist fact sheet 63 |4| Section 1 Introduction 1.1 Welcome to the Walking for Pleasure program 6 1.2 Role of the volunteer Walk Leader 6 |5| Walking for Pleasure – Walk Leader’s training manual Introduction 1.1 Welcome to the Walking for Pleasure 1.2 Role of the volunteer Walk Leader program A good Walk Leader is someone who: Thank you for your interest in becoming a Walk Leader for the Walking for Pleasure program. As a Walk Leader n Is friendly and easy to talk to you are an important and crucial part of the success of n Has a warm and welcoming approach the walking program. n Smiles! Your involvement as a volunteer in the program is greatly n Makes the walk feel like a fun, social occasion appreciated — without your support this program would n Is reliable and punctual not be possible. n Is observant of hazards and people’s well-being Sport and Recreation provides support to walking clubs n Is experienced and competent across a range of walks by promoting, printing and distributing programs as well n Is enthusiastic as providing a training manual for all Walk Leaders. This n Knows basic first aid procedures training manual is designed to assist Walk Leaders and Substitute Walk Leaders with setting up and running a n Is familiar with the walking route and any alternatives walking club program. n Fills in appropriate paperwork All Walk Leaders and Substitute Walk Leaders are n Immediately informs Sport and Recreation required to read this manual and sign a training if any changes or problems occur. declaration, which should be sent to Sport and What does the Walk Leader do? Recreation. Upon receipt of your training declaration you will receive a Walk Leader certificate. n Creates and writes the walk program n Promotes the program in the community n Conducts a preliminary walk n Grades the walk n Conducts the walk, including warm up and cool down exercises n Provides program details and completed paperwork to Sport and Recreation. |6| Section 2 Background of Walking for Pleasure 2.1 What is Walking for Pleasure? 8 2.2 History 8 2.3 The walking club 8 |7| Walking for Pleasure – Walk Leader’s training manual Background of Walking for Pleasure 2.1 What is Walking for Pleasure? 2.3 The walking club Walking for Pleasure is a program which promotes A Walking for Pleasure club consists of adults from the walking as a fun, easy and social form of exercise that local community who have a common interest in walking. is suitable for adults of all ages and abilities. The club is run by members who are adults from the community who volunteer to assist. Club members decide 2.2 History their level of involvement – they may help organise and Walking for Pleasure began in 1984 as a joint program lead walks or they may just join in on the walks. between the NSW Department of Health, the NSW The Walk Leaders are volunteers and decide on the Premier’s Department, the Office of Aged Services dates and times of the walks and are responsible for and Sport and Recreation. It was coordinated by the the administrative procedures of the group. Sport and NSW Department of Health until the end of 1990. Recreation provides support to those clubs who are In 1991, Sport and Recreation took over management registered and follow the appropriate procedures set out of the program. in this manual. |8| Section 3 Why choose walking? 3.1 Why walk? 10 3.2 Health benefits 10 3.3 What stops people from walking? 10 |9| Walking for Pleasure – Walk Leader’s training manual Why choose walking? 3.1 Why walk? 3.3 What stops people from walking? Walking is a great choice for exercise because it is: Many factors can lead to people not walking as a form n A moderate activity with many health benefits of exercise. These may include: n Fun n Low self-esteem and confidence n Inexpensive n Injury concerns n Safe n Safety concerns n Good for the environment n Time constraints n Flexible – it can be done at any time of day n Inadequate/unsafe footpaths n An activity for all ages and abilities. n Little or no opportunity n Too competitive 3.2 Health benefits n Negative attitudes towards sport and physical activity There are many health benefits to be gained through n Lack of accessibility or transport participation in a walking program. It can: n Medical conditions requiring modified activity n Improve overall physical condition and mental n Lack of information on current programs well-being, and increase ability to perform physical work n Lack of support and understanding from family members n Increase longevity and reduce the risk of premature death n Road safety issues n Increase joint range of motion or flexibility and reduce n Misinformed attitudes about older people pain from arthritis n Weather concerns — too hot, too cold, too wet, n Increase mobility too windy. n Reduce the risk of falls and fractures n Improve balance, muscle strength, bone strength, posture and coordination n Improve sleep patterns n Reduce levels of stress, anxiety and depression n Decrease blood pressure n Lessen the chances of developing Alzheimer’s disease n Reduce risk of diseases such as cancer, stroke, diabetes and heart disease n Help maintain or lose weight. Walking also has a lower rate of injury than any other form of exercise. | 10 | Section 4 Setting up a club 4.1 Setting up a walking club 12 4.2 Organising the club 12 4.3 Planning the walks 12 4.4 Grading of the walks 13 4.5 Procedures for running your club 14 4.6 Promoting your club 15 4.7 Retaining club members 15 | 11 | Walking for Pleasure – Walk Leader’s training manual Setting up a club 4.1 Setting up a walking club 4.3 Planning the walks Before setting up a walking club you should consider the When to go following questions: The group should decide how often they want to walk 1. Does a similar club already exist in your area? and set a program according to the needs of the club 2. Is the existing club active? and the availability of the Walk Leader. It may be once a 3. Will the existing club cater to your needs? month, once a fortnight or once a week. Find out about local walking clubs by contacting your: Suggestion: Sit down with club members and plan n Regional office of Sport and Recreation a program that suits the majority. Remember you can organise a different walk each time — the choice is n Local council up to club members. n Community health centre or hospital. What time should we walk? If you are satisfied that you do not have a club in your area and you would like to start one, call a public meeting The group may choose an early morning walk, a morning to form a walking club and promote it in your local paper. walk with lunch at the end, a lunchtime walk, an afternoon or an evening walk. At the public meeting raise the following issues: n Explain how the Walking for Pleasure program works Tip 1 and how a club would run It is important to avoid the hottest time of day, which is n Emphasise that clubs are run by volunteers, with the between 10am – 2pm Eastern Standard Time and support of Sport and Recreation, and that there are no 11am – 3pm Daylight Savings Time. fees and no obligation for members to attend all walks Tip 2 n Emphasise that the club is for social interaction and enjoyment as much as for exercise. As the name When walking, try and take your walk before meals or implies, walking should be for fun and pleasure! wait at least an hour after meals before commencing. 4.2 Organising the club Places to walk – choosing the best route Once the club has been formed you will need to organise There are many places you can go on your walk. the club and move towards your first walk together. These may include: Who will the members be? n Neighbouring suburbs and towns n Shopping centres n Walking for Pleasure generally attracts people aged over 50, but it is open to adults of all ages, n Local parks and gardens backgrounds and abilities. n National Parks. n Each club must understand the needs of the Keep it simple, so that each route is easy to follow. membership and determine the types of walks the Difficult routes can be frustrating and discourage people group will undertake. from participating. When planning your walk always consider the needs of the group and new members you would like to attract. | 12 | Walking for Pleasure – Walk Leader’s training manual Preliminary walks by the Walk Leader Note: If there is a considerable difference in A preliminary walk of the prospective route must be the walking rates of the group you may need to undertaken (even if it is well-known) before any walk consider having two groups within the club to cater proceeds. This allows the Walk Leader to identify hazards for these differing levels. If differing walking rates so that injury risks can be minimised. are not considered, slower members may miss out As a Walk Leader you must take reasonable care to avoid on rest or refreshment breaks. These walkers may acts, omissions or situations which you could reasonably not return to the club for future walks if their needs foresee that are likely to injure members. Try to avoid are not considered. tracks and trails which are particularly slippery, steep or uneven, or contain other foreseeable risks. The following grading scale will allow the Walk Leader Be aware that some people may not be confident to provide information to the walkers on the difficulty crossing roads, or using pedestrian lights or pedestrian of the walks. islands. It may be helpful to organise a practical session on pedestrian safety and road user awareness. Grading: You can choose the same route each time or a variety Very easy Suitable for walkers with wheelchairs of routes during the year. During the preliminary walk, and prams the Walk Leader should check on the location of toilets, Easy This walk has relatively gentle grades shade, first aid facilities, telephones, rest stops and and good surfaces water facilities. Medium Mostly good surfaces on the walk, but The Walk Leader should also assess the grade of some rough or steep sections the walk. Medium/hard This walk includes rough and 4.4 Grading of the walks steep sections. Could require some climbing over natural obstacles How far and how long? Hard A strenuous walk with steep As Walk Leader you will have to establish the length of ascents/descents over rough the walk and assess the time the group is likely to take terrain. Recommended for fit and/or to complete it. The time should be based on the slowest experienced walkers. member’s pace. The walk limitations are set by the capabilities of the group. General distance guides and walk grades Distance: 500m – 1.5km Suitable for walkers that are very young, beginners, frail elderly or have limited mobility 2.5 – 5km A challenging walk for most groups, depending on terrain and time available 5km and over Suitable for advanced walkers or walkers with plenty of time. | 13 | Walking for Pleasure – Walk Leader’s training manual Information to give to walkers Note: Registrations run for a financial year, not a calendar year, and are valid from 1 July until 30 June the following As Walk Leader you must ensure all walkers know the year. Walking clubs will be sent an annual reminder on details of the walk, including the grade, starting and the time to register. finishing time, meeting point and facilities available. If it is a special walk, remind the walkers of the arrangements for refreshments or any extra money that they may need. Tip: Keep an up-to-date list of all club members’ Include these details in the program for new walkers that contact details or a copy of each registration form. may come along. Other information that can be given to walkers includes: Procedures for each walk n Distance to be walked 1. All members need to sign the Attendance sheet n Anticipated number of stops (Appendix 7) before the walk commences. n Anticipated walking time 2. The leaders are to be identified on the Attendance n Number of stairs sheet (Appendix 7). n Gradients 3. Attendance sheets are to be collected after each walk n Hazards. and forwarded to your local Sport and Recreation office. You can collate and send in attendance sheets 4.5 Procedures for running your club every month. To save on administration and postage costs, reply paid envelopes are available from your Programs nearest Sport and Recreation office. Walking for Pleasure programs are updated once or 4. If an injury is sustained during the walk, Walk Leaders twice a year and provided to Walk Leaders for distribution. must complete an Incident report form (Appendix 4) These programs must be submitted to Sport stating the details of the incident regardless of severity. and Recreation, no later than one month before Include a Witness report form (Appendix 5) and commencement of the first walk. photos. Immediately forward all reports to Sport and Recreation with the Attendance sheet (Appendix 7). If Annual procedures a serious injury occurs, the Walk Leader should seek 1. Register the club by completing the Club registration appropriate medical care immediately and then inform form (See Appendix 2). Nominate two people, from Sport and Recreation. within the club, who are willing to be contact people for the club and take enquires from interested walkers. Note: Leaders must also complete an Attendance sheet Send the completed form to Sport and Recreation. (Appendix 7) when completing a preliminary walk. 2. Each walker needs to complete the Walker registration form (See Appendix 1). Complete this registration form when a new walker joins the club and send it to Sport and Recreation within a month of them joining. 3. Each walk leader/ substitute leader needs to complete the Walk leader/ substitute leader registration form (See Appendix 3). | 14 | Walking for Pleasure – Walk Leader’s training manual 4.6 Promoting your walking club 4.7 Retaining members at your club You can promote your club through word-of-mouth, local n To retain members, it is essential to cater for all advertising, media releases or brochures/flyers. abilities and to provide a friendly and enjoyable environment. A variety of walks is a good way to If walkers enjoy a fun, social activity they will tell their ensure there’s something for everyone. friends. This is one of the best forms of promotion. Encourage participants to bring a friend, even if they n Create an opportunity for members to meet new just come for a coffee in the first week. As a leader, you people by conducting some walks out of town, should also tell people you know and new people you meeting with other Walking for Pleasure clubs. meet about the program. n Add variety by conducting theme walks, and invite an expert to come and talk about the garden, birds, Look for local promotional opportunities to promote wildlife, history or local architecture on your route. your club, including putting up posters at local shops or placing a brief article in a local club or school newsletter. n Make the walk a social occasion by having morning Local newspapers are also a great way to promote your tea, lunch or afternoon tea together as a group after club – you can advertise your meetings in the community the walk. You could go to a café or bring a plate and calendar section, or arrange a photo opportunity and thermos and sit under a shady tree. invite a reporter along to see your club in action. n Have walks that cater for all ages and abilities so that as many people as possible can join in. These may It’s also a good idea to have flyers on hand to provide include a “walk with grandparents” day. to people who ask about the group when you’re leading walks. n Make new members feel welcome by introducing them to other members. Use name tags for walkers You should also promote your club through your to help break down barriers and allow friendships to local council, Sport and Recreation and other develop quickly. community organisations. n A newsletter is a good way to keep members informed Advertising through the local media of walks and other snippets of interest about the club. n Some clubs issue certificates to the walkers n Local media such as radio, television and newspapers at the end of the special walks or for individual can be effective in recruiting new members. achievements. The certificates act as an n A media release about your club can help get encouragement award for walkers. coverage for future meetings, and there is n Have a number of people willing to be Walk Leaders, sometimes free advertising for meetings in the so that the responsibility is not always placed on the community events section. same people. n Arrange a photo opportunity and invite a reporter along to see your club in action. n A sample media release can be found in Appendix 9 of this manual. | 15 | | 16 | Section 5 Roles and responsibilities 5.1 Duty of care 18 5.2 Walk Leader checklist 18 5.3 Substitute leaders 19 5.4 Including people with disabilities 20 5.5 Caring for the environment 20 5.6 Child protection 21 | 17 | Walking for Pleasure – Walk Leader’s training manual Roles and responsibilities 5.1 Duty of care Furthermore, the walker has to prove that your negligence was actually significant to their injury. Someone with What is duty of care? lifelong chronic back pain would have difficulty proving that tripping over during the walk made a big difference An individual, group or organisation, undertaking an to their condition. activity, has a duty under law to make certain that all reasonable steps are undertaken to ensure the safety, 5.2 Walk Leader checklist health and well-being of participants and others likely to be affected by the activity. Initial planning Your responsibility in providing duty of care n Setting the program – this should be set six months in advance and a copy sent to your local Sport and Your duty of care extends to events and circumstances Recreation office at least one month prior to program that are reasonably foreseeable. commencement in order for printing to be completed. For example, someone is injured walking on a damaged n Preliminary walk conducted – ensure you have footpath. Could this have been prevented? Were the up-to-date knowledge of the walk. walkers advised of the potential hazards? n Establish a cancellation procedure – understand What happens if things go wrong? the steps to take if you have to cancel the walk for any reason. Even with the best planning, mishaps can occur, but fortunately most will be minor and easily resolved. On the day of the walk However, if someone has suffered personal injury or loss Before the walk: on a walk and is contemplating taking legal action, there n Check the weather conditions and decide if the walk are hurdles a walker will have to overcome before the will go ahead as planned matter can progress further: n Follow the club’s cancellation procedure if you have to n They need to establish that a duty of care existed cancel the walk. This may be that the walkers phone (advice, action, activities) the Walk Leader at a certain time or an announcement n The walker will have to prove that you were negligent. on the local radio is made Hurting themselves isn’t enough proof to show that n Check that walkers wear appropriate clothing, you didn’t do what you were supposed to do footwear, a hat, sunglasses and sunscreen n More importantly, the walker will have to be able to n Develop a Walk Leader’s pack to take with you. This prove that it was the failure on your part that directly pack may include copies of registration forms, a first contributed to them hurting themselves. For example, aid kit, cancellation procedures, safety and emergency if someone tripped over a broken footpath because procedures, a route map, a mobile phone or coins for you chose to walk in a poorly lit area, it is not the same a payphone, camera, attendance sheet and pen. as someone tripping on a footpath because they were running backwards to show off in front of their friends at the time. | 18 | Walking for Pleasure – Walk Leader’s training manual At the start of the walk: At the end of the walk: n Welcome the walkers and introduce new walkers n Count all participants to the group n Conduct a cool down session n Introduce yourself and the other Walk Leaders to n If any injuries occur during the walk, complete an the group Incident and Witness report forms (Appendix 4 and 5), n Ask everyone to sign the Attendance sheet take photos and send these to Sport and Recreation (Appendix 7) n Collect any Walker registration forms (Appendix 1) n Ask new walkers to complete the Walker registration and Attendance sheets (Appendix 7) and send to form (Appendix 1) Sport and Recreation. n Check that all walkers have appropriate clothing, footwear, water and sun protection 5.3 Substitute Walk Leaders n Ask the group if there are any new injuries or health All Walk Leaders must have read the Walk Leader’s conditions that you should be aware of training manual and signed the training declaration before n If a walker is unwell they should not walk. Ask them to taking the walk. come to another walk when they are fully recovered If you are unable to lead a walk, try and arrange a n Check you have the first aid kit Substitute Walk Leader to fill your role. Make sure that n Read out the safety and emergency procedures this person is a trained Walk Leader, not just a fill in. n Explain the route to the participants, including rest On each walk there should be a minimum of two Walk stops, facilities and hazards Leaders. The first Walk Leader leads and organises the n Conduct a warm up session walk. The second Walk Leader is responsible for staying at the back of the group and ensuring the participants are n Count the participants. kept between both leaders. On the walk: n Watch out for hazards, particularly those that are Please note: Substitute Walk Leaders must be unexpected, and inform other walkers registered with Sport and Recreation. In the absence of a registered, qualified Walk Leader the n If the route crosses a busy street, make sure all group must not embark on the Walking for Pleasure walkers understand how to cross safely walk. Walk Leader and Substitute Walk Leader n If there is an accident or injury, keep participants calm registration forms can be found in Appendix 3 and follow the emergency procedures (Appendix 6) of this manual. n Ensure that the pace you set is acceptable to all members n Allow for water breaks or rest stops n Remind walkers to stay together and always have a leader at the front and back of the group n During long walks, participant numbers should be checked to ensure no one is missing. | 19 | Walking for Pleasure – Walk Leader’s training manual 5.4 Including people with disabilities 5.5 Caring for the environment Like everyone, people with disabilities may want and It is important that we try to minimise our impact on expect to participate in physical activity with their friends, the environment by walking on designated tracks and families or carers. Below are various points you should not leaving any rubbish behind. Inform walkers on consider as a Walk Leader to include people with a hazards that they may encounter, such as wildlife disability in your group. (particularly snakes and spiders), and how to take a common sense approach. n Know who will participate beforehand: what are their needs? Don’t assume – if you are unsure, check with Walkers should remember that if they encounter snakes them or their carer or other wildlife they should stay still and alert the Walk Leaders. Always remember that wildlife will usually be n Walk the route beforehand so you are aware of more afraid of us and will usually move on in time. available facilities, potential obstacles and suitable If your walk takes you through a National Park, you alternatives. Potential obstacles may include: must comply with the rules and guidelines published – Overhanging branches, glare, reflective surfaces, by the NSW National Parks and Wildlife Service noisy environments (see www.environment.nsw.gov.au) – Trip hazards – uneven surfaces, berries, twigs, steps – Steep gradients – routes should be no steeper Tips for caring for the environment: than 1:14 n Large groups should not walk in sensitive areas – Narrow pathways and aisles n Respect the flora and fauna – If it is an indoor walk, loose and slippery surfaces n Keep noise to a minimum may limit the ability of wheelchair users to access n Stay on established tracks where possible the route. n Spread out when off track in open country n Incorporate the following considerations into your walk n Dispose of rubbish in bins provided or take it home route to make it more accessible for a person with a with you. disability, as well as the group as a whole: – Continuous accessible paths of travel at least 1m wide (1.2m preferred). – Rest stops, eating stops, shade and unisex accessible toilets – Well-lit routes clearly signposted and protected from the weather – Routes with ground surface tactile indicators, colour contrasted edges, steps and changes in levels. | 20 | Walking for Pleasure – Walk Leader’s training manual 5.6 Child protection sport and recreation activities and their responsibilities in relation to the new legislation. Sport and Recreation is committed to providing a safe environment for children and young people who take part Members of organisations who enter into agreements in sporting and recreation activities. with Sport and Recreation, where their position or the provision of services under the auspices of the To achieve this aim, Sport and Recreation promotes agreement involves direct unsupervised contact with the principles and responsibilities of child protection children, will be required to undergo the Working among all paid, voluntary, permanent or casual staff as With Children Check. Organisations must prove their well as administrators and coaches involved in sport and compliance with the requirements of the legislation by: recreation. n Registering through the relevant Approved The Child Protection (Prohibited Employment) Act 1998 Screening Agency to obtain a Commission for prohibits convicted sex offenders from working with Children and Young People (CCYP) Employer ID children and requires a comprehensive screening process number for to be undertaken on all recommended applicants for child the purposes of conducting the Working With related employment. The Commission for Children and Children Check Young People Act 1998 enables Sport and Recreation to make these checks. Under the Child Protection n Ensuring all members and staff meet their (Offenders Registration) Act 2000, all registrable sex responsibilities under the new legislation. offenders are also prohibited persons. Sport and Recreation will observe privacy and treat all Accordingly, organisations which enter into agreements information gained with the utmost confidentiality. with Sport and Recreation involving children will be If you are in any doubt as to your obligations under expected to develop and implement a child protection child protection legislation please call 1300 366 407 policy that assists its members in understanding how to for advice. provide a safe environment for children to participate in | 21 | | 22 | Section 6 Health and safety procedures 6.1 General safety for leaders and participants 24 6.2 Health of walkers 24 6.3 Walking apparel and shoes 25 6.4 Warm up, cool down and stretching exercises 25 6.5 Balance exercises – fall prevention 29 6.6 Checklist for good walking posture 30 | 23 | Walking for Pleasure – Walk Leader’s training manual Health and safety procedures 6.1 General safety for leaders and walkers n Encourage participants to buddy up with others of similar walking pace. This can be highly beneficial for Physiological changes to the human body do take place members with lower levels of fitness who need to take with ageing and these need to be considered when rest breaks or short cuts undertaking physical activity. n Take a mobile phone with you or know the location of Before commencing the walking program, walkers should the nearest public phone consult their GP for advice, particularly if they have been inactive or have an existing medical condition. n Always carry a first aid kit (which you are qualified All walkers should remember to: to use). n Start walking gradually 6.2 Health of the walkers n Always warm up, stretch and cool down, including n It is recommended that each walker consult their local balance exercises GP before taking up any form of exercise. n Drink plenty of water before, during and after n At all times, Walk Leaders should consider the health physical activity and fitness level, age and any disabilities of the n Avoid participating if they are unwell or injured walkers. Your assessment of possible risks should n Wait at least 1 hour after a meal before commencing be based upon the capabilities of the most “at risk” physical activity person in the group. n Protect themselves from the sun on outdoor n Check the location of toilet facilities and places to walks with appropriate clothing, sunglasses, a hat rest. and sunscreen n It’s unreasonable to expect the Walk Leaders to n Avoid walking in the hottest part of the day conduct a physical and mental check of all walkers n Be aware of their environment when walking: on the day of the walk. It is reasonable to expect – For outdoor walkers, watch out for busy roads, that the Walk Leader would not conduct a “hard” oncoming traffic, other walkers, dual path users on walk for walkers who are not capable of this level. bikes and rollerblades, dangerous native wildlife Walkers should not be put at risk by participating. Walk (snakes etc.) Leaders are expected to take reasonable care. – For shopping centre walkers, watch out for n Each walker needs to take personal responsibility cleaners and slippery floors, trolleys, shop displays for their well-being by not walking if they are in different locations, signs unwell and informing the Walk Leader of any injury or health condition that may prevent them from n Stop exercising if they experience chest pain, exercising safely. discomfort or pressure, dizziness, light-headedness or nausea, and seek medical attention n Be realistic about their abilities and fitness level, to set gradual goals and gradually build up their levels of walking. Walk Leaders should: n Be aware of your group’s progress and ensure all participants complete the walk or inform you if they are leaving the walk before it concludes. | 24 | Walking for Pleasure – Walk Leader’s training manual 6.3 Walking apparel and shoes 6.4 Warm up and stretching exercises Shoes Warm up exercises The most important piece of walking equipment is Before you undertake stretches and physical activity you a pair of sturdy, comfortable, lightweight walking need to warm up your body. This will increase the heat shoes. If your feet feel good you will walk well and through your muscles and reduce the risk of tearing continue walking. or straining muscles and tendons. Warm up exercises When choosing the right walking shoes, check for: (lasting 10–15 minutes) may include: n Slow walk – change length of stride (normal – small – n Shoes with a tough outer layer of rubber and a soft large) mid-sole that runs the full length of the sole n Step – pause – step, repeat n Uppers made of high-quality, breathable material, n Walk side on such as leather and/or nylon mesh n Grapevine n Fastenings – lace up shoes are preferable. Shoes need to be fastened by elastic, Velcro or laces n Walk in a box formation. n Collar – comfortable padded heel collar These exercises will: n Heel – a firm heel that is slightly raised and holds your n Increase the heart rate foot well for stability n Increase the respiration rate n Substantial arch supports n Distribute blood to where it is needed eg. leg muscles n Entire shoe should be designed to absorb shock n Increase body temperature, making it easier for n Toe box – your toes should be able to spread freely muscles and tendons to stretch. and not feel squashed or tight n Sole – designed specifically to enhance smooth heel Stretching exercises to toe motion. Stretching after warm up exercises will: n Increase flexibility Clothing n Reduce muscle tension n It is important to wear light, loose layers of n Reduce the risk of muscle or tendon injuries. comfortable clothing, covering as much skin as possible, especially in the summer months. There are eight general rules for safe stretching: n Comfortable, well-fitting socks (usually cotton blend is 1. Warm up before stretching best) will help walkers avoid sore or blistered feet. 2. Stretch before and after you exercise n Walkers should also wear a hat, sunglasses and 3. Stretch alternate muscle groups sunscreen when walking in the outdoors. 4. Stretch slowly and gently, never bounce or stretch rapidly 5. Stretches should be held for a minimum of 15 – 20 seconds 6. Stretch to the point of tension – never pain 7. Do not hold your breath when stretching – breathing should be slow and easy 8. Stretch all major muscle groups and make sure each stretch is performed on both limbs. | 25 | Walking for Pleasure – Walk Leader’s training manual Standing calf stretch n Stand with both feet pointing forward, front knee bent and back leg straight, and hands on hips n Press the heel of the back leg into floor and gently push down until a gentle stretch is felt in lower calf muscle n Keep back straight and head and shoulders lifted n Try to increase the length of the stride while keeping your back foot flat n Alternate leg n Hold for 20 seconds n Do not bounce n Do not force a stretch. Lower calf stretch n Stand with both feet pointing straight ahead, heels touching the ground n Bend both knees forward and slowly lean forward n Alternate leg n Hold for 20 seconds n Do not bounce n Do not force a stretch. Shin stretch n Stand with both feet pointing straight ahead n Support your body with the aid of a tree, or something similar, and bend both knees n Keeping the front heel on the ground and the back leg resting on the toe, lean forward n Alternate leg n Hold for 20 seconds n Do not bounce n Do not force a stretch. | 26 | Walking for Pleasure – Walk Leader’s training manual Quadricep stretch n Stand with one foot in your hand and draw your knee and hip back as far as possible towards the buttocks – you may need to support yourself with the aid of a partner or chair n Alternate leg n Hold for 20 seconds n Do not bounce n Do not force a stretch. Hip extension n Stand with both feet pointing straight ahead n With one hand resting on a chair/bench for support, slowly lower your hips towards the floor until resting on one knee n Keep back straight and lean forward n Alternate leg n Hold for 20 seconds n Do not bounce n Do not force a stretch. Note: Participants who have knee problems or who have had knee surgery may find this stretch difficult and are advised to avoid it. Seated hamstring stretch n Keep a proper curve in the lower back n Bend one foot upward as you straighten your knee n Feel the stretch at the back of your thigh n Repeat the stretch with the other leg n Do not allow your lower back to lose its curve n Hold for 20 seconds n Do not bounce n Do not force a stretch. | 27 | Walking for Pleasure – Walk Leader’s training manual Standing hamstring stretch n Place one heel on a low step or bench. Keeping your knee and back straight, bend your upper body forwards from your hips n You should feel the stretch behind your knee. Standing Achilles tendon stretch n Standing with one leg slightly behind the other, push your heels down while bending your knees. Standing hip adductor stretch n Standing with your legs astride and straight, bend one leg and put your hands just above your knee n Bend your leg even more and put more weight on it n You should feel the stretch on the inside thigh of your straight leg. | 28 | Walking for Pleasure – Walk Leader’s training manual 6.5 Balance exercises – fall prevention n Bring feet closer together, eyes open, repeat hand movements These exercises have been approved as suitable activities for balance improvement by a qualified physiotherapist. n Close eyes and repeat n Bring feet completely together and repeat with eyes The following balance activities will assist participants to: open and then closed. 1. Reduce falls Introduce a mirroring activity, with each person standing 2. Reduce injuries facing a partner. One person moves their hands slowly 3. Increase confidence. and the other one follows (mirrors) them. With eyes These activities can be performed at any time, and closed, touch hands. participants should be encouraged to complete these activities daily. The more you practice, the better Activity 2 the outcome. n Stand on one foot, body upright, eyes open, head As part of the walk program it is suggested that a warm up (a lot of people will have difficulty with this) up is undertaken before the activities are attempted. n Outstretch your arms to the side to aid balance n Bring your arms down by your side n With eyes closed, arms outstretched to the side Please note: n With eyes closed, arms down by your side n If participants feel unwell or experience pain when n Repeat above and move hands in different directions they participate in any activity they should stop slowly (like Tai Chi). immediately and seek medical attention Introduce a mirroring activity, with each person standing n All the activities should be performed on a flat surface. facing a partner. One person moves their hands slowly Instruct participants to open their eyes if they start to and the other one follows (mirrors) them. With eyes fall. This may sound ridiculous but people do forget closed, touch hands. n Walk Leaders should understand that participants will be at different ability levels. As such, they should Note: As this is a more challenging balance exercise, be prepared to offer different levels of activities. The participants are advised that it may be a good idea examples below are set out from the easiest to the to begin with their eyes open while doing it and/or more difficult. Inform participants only to perform perform the exercise next to a chair, table, wall which activities they feel comfortable with they can lean on for support if they become unsteady. n It is worth doing activities in pairs, where one does the Alternatively, the exercise can be performed with a activities and the other provides support and feedback. supporting partner to minimise the risk of falling. This allows for positive social contact and confidence when performing the activities. Activity 3 To increase the challenge and variety of the above Activity 1 activities, include partner activities like catching balloons or balls etc. n Stand with feet shoulder-width apart, feet forward, body upright, eyes open, head up n Move hands in different directions slowly (like Tai Chi) n Close eyes and repeat | 29 | Walking for Pleasure – Walk Leader’s training manual 6.6 Checklist for good walking posture Leg action The length of each stride should be comfortable and Head efficient. Stride length will vary amongst individuals and The head should be centred, in line with the spine and will depend on leg length, hamstring tightness and the held in a natural position. The chin should be parallel rotation of the hips. with the floor. Eyes should be looking forward (paying attention to the area about 2–3 metres ahead). Foot placement With each stride the heel touches the ground first; the Shoulders forefoot and the toes are raised toward the shins. The The shoulders need to be down and back and not forefoot is then lowered to the ground with control (avoid rounded, however they do need to be relaxed. pounding or slapping). The foot rolls from heel to toe. The faster the rear leg is brought forward, the faster the rate Chest of walking (stride frequency). The chest should be lifted and expanded. Arm action The arm swing should be natural and comfortable. The forward swing should be relaxed and close to the side of the body. It is important that the arm swing should not cross the centre of the body. | 30 | Section 7 Emergency procedures and first aid 7.1 Injuries and emergency procedures 32 7.2 Basic first aid 32 7.3 Injury to limbs and bones 34 7.4 Bites and stings 35 7.5 Basic first aid 37 n Unconsciousness 37 n Severe bleeding 37 n Shock 37 n Spinal injury 37 n Diabetes 38 n Asthma 38 n Heart attack 39 n Stroke 39 n Heat exhaustion 39 n Heat stroke 39 n Hypothermia 40 7.6 Incident guidelines 41 7.7 Procedure – if someone falls 42 Note: This section is for reference only. It does not constitute training in first aid. It is recommended that all Walk Leaders complete a first aid course – see page 46 for providers. | 31 | Walking for Pleasure – Walk Leader’s training manual 7.1 Injuries and emergency procedures B. Send for the appropriate professional help if required by telephoning the emergency telephone number 000 Each club should devise their own emergency procedures (from a mobile phone you can also use “112”) and to assist them in the case of the accident or injury stating the: (see Appendix 6 for a sample of emergency procedures). Each Walk Leader should carry a copy on the walk. – Urgency and type of situation – Location A basic first aid kit should be carried by all leaders. The contents of the first aid kit should reflect the first aid skill – Number of casualties and types of injuries. and expertise of the Walk Leader, and should be easy to (2) Keep the casualty alive carry around the waist or in a backpack The immediate action for all causalities is to keep Training can be received from the first aid providers listed the casualty alive. The Walk Leader should follow the in the Useful Contacts on page 46. DRABCD action plan first and tend to other injuries 7.2 Basic first aid following the plan. The aims of first aid are to: n Promote a safe environment n Preserve life n Prevent injury or illness from becoming worse n Help promote recovery n Protect the unconscious n Reassure the ill or injured. The priorities of first aid: (1) As a Walk Leader you should take control of the situation Assess the situation from observations and statements of bystanders. A. Protect yourself, bystanders and the casualties from danger: – Remove the danger from the casualty, if possible – Move the casualty away from the danger, if possible – Keep clear of the danger in cases of fire, gas and electricity. | 32 | Walking for Pleasure – Walk Leader’s training manual DRABCD action plan To yourself D n Danger Check for danger n To bystanders n To the casualty n Shout “are you ok?” Check for response n Squeeze the casualty’s shoulders R Response Call for help Ask a bystander to phone “000” for an ambulance Check and clear the mouth A Check and clear and airways Airways n Are they conscious? n Are they breathing? Check for signs of life n Are they moving? Give two rescue breaths into B No signs of life their mouth Breathing Signs of life Place casualty in recovery position No immediate signs of 1. 30 chest compressions at a rate C Compression life – commence CPR of 100 per minute followed by two rescue breaths 2. Compress the chest to approx ⅓⅓ depth of chest 3. Continue until signs of life return D Defibrillation Early defibrillation If a defibrillator is available attach as soon as possible and follow the prompts | 33 | Walking for Pleasure – Walk Leader’s training manual 7. 3 Injuries to limbs and bones Fractures and dislocations Injuries to bones, joints and ligaments may be recognised by: n Control severe bleeding and cover the wounds. n Swelling n Protect, support and elevate the injured part with soft n Deformity padding, suitable splinting and bandages. n Bruising n Seek medical attention as soon as possible. n Loss of movement. Sprains and strains These injuries should be managed as soon as possible. Manage by following the RICER action plan. Try not to move the casualty, unless they are in danger. If movement is necessary, steady and support the injured part. Remember to follow the DRABCD action plan. RICER action plan R Rest Rest the limb in the most comfortable position I An ice pack covered in cloth or cold compress should be applied to the Ice injured site. It should not be applied directly to the skin. Apply the pack/ compress for 10 -20 minutes every two hours C A compression bandage should be applied to the injured area. The Compression bandage should not be so tight that it impedes circulation beyond the injured site E Elevation Elevate the affected limb R Referral If you are at all unsure of the extent of the injury, seek medical advice. | 34 | Walking for Pleasure – Walk Leader’s training manual 7.4 Bites and stings Firstly, Australia has many animal and insect species that bite or n Follow the DRABCD action plan on page 33 sting. The following is advice on basic first aid procedures – rest and reassure the casualty only. In all instances it is important to seek proper n Apply the following management plan according medical treatment. to symptoms n Do not attempt to suck out the venom n Resuscitate if necessary. | 35 | Walking for Pleasure – Walk Leader’s training manual Animal/insect Recognition/symptoms Management Snakes n History of sightings in the area n Do not wash the wound n Puncture mark(s) or scratches n Immediately place a firm pressure on n Headache the wound n Nausea, vomiting n Apply pressure immobilisation n Abdominal pain n Keep the casualty at rest and n Visual problems reassure them n Difficulty in speaking, swallowing or breathing n Call an ambulance n Limb weakness, paralysis or pain n Difficulty in breathing, breathing stops n Pain at bite site n Do not wash the wound Funnel-web n Tingling around the mouth n Immediately place a firm pressure spider Heavy production of saliva n on the wound n Profuse sweating n Apply pressure immobilisation n Abdominal pain n Keep the casualty at rest and n Muscular twitching reassure them n Confusion n Call an ambulance n Coma n Breathing difficulty n Immediate pain at bite site, which becomes hot, Reassure the casualty Red-back, n red and swollen n Apply an ice pack for pain relief White-tailed or Pain increases and spreads n n Call an ambulance Brown-recluse n Profuse sweating, especially at bite site spiders n Nausea and vomiting n Abdominal pain n Swollen and tender glands near affected limb n Local irritation n Locate the tick(s) by carefully checking Ticks Lethargy, muscle weakness n the whole body of the casualty n Visual disturbances n Carefully remove the tick n Difficulty swallowing, wheezing, difficulty breathing n Apply an antiseptic to the wound n Seek medical advice Remove the sting by scraping sideways Bee, wasp, n History of sightings in the area n n Intense local pain with a sharp edge, taking care not to scorpion and n Local redness and swelling squeeze the venom sac ant stings Apply an ice pack for pain relief And in allergic persons: n n Itchy rash If the casualty is allergic: n Puffy eyelids, facial and limb swelling n Apply a pressure immobilisation n Wheezing and difficulty in breathing bandage and seek urgent medical n Nausea, vomiting or diarrhoea attention n Collapse | 36 | Walking for Pleasure – Walk Leader’s training manual 7.5 Other medical conditions Medical condition Symptoms Management Unconsciousness Not responding to voice and touch n Assess the level of consciousness by the casualty’s response to voice and touch n Follow DRABCD action plan on page 33 n Place the unconscious casualty on their side in the recovery position n Ensure there is a clear airway n Ensure a supply of fresh air n Loosen tight clothing around the neck and waist DO NOT attempt to give drinks n Look for and treat other injuries Seek medical attention Severe bleeding Bright red blood pouring or spurting n Follow the DRABCD action plan on page 33 from a wound n Apply direct pressure on the wound and surrounding skin (unless an embedded object is present) n Apply a pad over wound and secure dressing n Elevate the affected part where possible n Keep the casualty still and reassure them n Monitor vital signs and treat for shock if required Shock n Pale, cold, clammy skin n Position the casualty laying down n Rapid or weak pulse n Treat the cause if possible n Rapid shallow breathing n Monitor the casualty’s vital signs n Thirst n Comfort and reassure the casualty n Dizziness n Provide supplementary oxygen if available n Nausea n Maintain body temperature n Vomiting n Record the casualty’s vital signs regularly n Altered responsiveness Seek medical attention. n Weakness or collapse Spinal injury n Pain at or below site of injury n Follow the DRABCD action plan on page 33 n Loss of ability to move body or limbs n Instruct the casualty not to attempt to move (particularly fingers and toes) n DO NOT move the casualty until medical assistance arrives, except in dangerous situations n If the casualty has to be moved because of danger, ensure adequate support of their head and neck during the move Seek medical attention immediately | 37 | Walking for Pleasure – Walk Leader’s training manual Medical condition Symptoms Management Diabetes – n Weak, dizzy or light-headed If responsive, cooperative and able to swallow: hypoglycaemia n Confused, disorientated n Give them a sweet drink, sweet or chocolate (low sugar levels) n May appear drunk n Seek medical assistance n May be aggressive If responsive: n Cold, pale, moist skin n Seek urgent medical assistance n Rapid pulse n Provide supplementary oxygen if available n Shallow breathing n Altered responsiveness Seek medical attention immediately. Diabetes – n Drowsiness If responsive: hyperglycaemia n Thirst n Seek medical advice (high sugar levels) n Breath has a fruity smell (like nail If unresponsive: polish remover) n Seek urgent medical assistance n Increased urine output n Provide supplementary oxygen if available n Altered responsiveness Asthma n Cough If responsive: n Tightness of chest n In a severe attack, call an ambulance immediately n Rapid breathing n Reassure the casualty and assist them into a n Wheezing position of comfort. They often prefer to have upper n Rapid pulse body upright n Pale n Four puffs of a blue/grey reliever should be taken n Distressed, anxious every four minutes n Fighting for breath n If no reliever medication is available or the n Inspiratory and expiratory wheeze casualty is unable to take the reliever or there n Exhaustion is no immediate improvement within four n Altered responsiveness minutes of initial administration of reliever, call an n Cyanosis (blueness) ambulance immediately n Difficulty/unable to speak n Even if medication appears to be effective, medical advice should be sought If unresponsive: n Seek urgent medical assistance | 38 | Walking for Pleasure – Walk Leader’s training manual Medical condition Symptoms Management Heart attack n Chest pain or tightness (often n Call an ambulance and seek urgent medical described as heavy, dull or crushing) assistance that may radiate to neck, jaw, n Assist the person into a position of comfort shoulders or arms n Rest and reassure them (do not allow the person n Nausea or vomiting to move around) n Shortness of breath n Loosen any tight clothing n Pale, cold and sweaty skin n If the casualty has their own medication, assist n May appear distressed them to take it n Provide supplementary oxygen if available n Be prepared for possible sudden unresponsiveness Stroke n Loss of or difficulty with speech n Call an ambulance and seek urgent medical n Weakness or paralysis on one or both assistance sides of the body n Reassure the casualty n Drooping of one side of the mouth n Place them in a position of comfort n Confusion n Loosen any tight clothing n Headache n Provide supplementary oxygen if available n Incontinence n Unequally-sized pupils n Altered responsiveness or unresponsive Heat exhaustion n Weak or rapid pulse n Lay the casualty down in the shade and protect n Profuse sweating them from the environment n Nausea, vomiting or diarrhoea n Provide sips of cool fluids n Headache or dizziness n Cool the casualty’s body n Muscle cramps n Seek medical advice n Thirst n Flushed or pale skin Heat stroke n Dry, red and hot skin n Seek urgent medical assistance n Sweating stops/no sweating n Lay the casualty down n Rapid, strong pulse which may later n Cool the casualty’s body rapidly. Wetting the become slow person with cold water and fanning them will n Convulsions increase evaporative heat loss. Ice/cold packs n Altered responsiveness can be placed under the armpits, in the groin and n Unresponsiveness around the neck n Monitor the casualty’s vital signs n Provide sips of cool water if the casualty is responsive and can swallow n Provide supplementary oxygen if available | 39 | Walking for Pleasure – Walk Leader’s training manual Medical condition Symptoms Management Hypothermia Mild Mild n Shivering n Change into dry clothes if possible n Pale, cool skin n Protect the casualty from the elements n Poor coordination n Provide warm, sweet drinks (no alcohol n Slurred speech or caffeine) n Usually responsive, but with apathy n Seek medical advice if the casualty does not and slow thinking improve rapidly Moderate Moderate to severe n Most shivering ceases If responsive: n Increasing muscle rigidity n Consciousness clouded n Seek urgent medical assistance n Pulse and respiration slow and n Handle the casualty gently difficult to detect n Lay the casualty down flat n Insulate them from the environment Severe n Wrap the casualty with dry blankets and clothing n Progressive loss of responsiveness n Monitor the victims vital signs n Heartbeat irregularities may develop n Provide warm, sweet drinks if the casualty is stable n Pupils fixed and dilated and can swallow n May appear dead n Do not rub or massage the casualty n Do not give alcoholic or caffeinated drinks n Do not expose the casualty to excessive heat (eg. fire, heater) If unresponsive, n Seek urgent medical assistance n Follow the DRABCD action plan on page 33 n Handle the casualty gently n Lay the casualty down flat n Insulate them from the environment n Provide oxygen (preferably warmed) if available | 40 | 7.6 Incident guidelines n If medical assistance is required, do not attempt to move the person unless they are in danger. Keep n Know the locations of public telephones them safe, warm and away from harm. Ensure and/or carry a mobile phone with you for someone remains with the injured person and call emergency situations. for medical assistance. n It is recommended that you attend basic first aid n If medical assistance is not required, encourage the training. First aid providers are listed on page 46. person to relax and recover in a safe place and to n In the unlikely event of an accident resulting in injury seek follow-up medical attention if necessary. to a walker, ensure that you remain calm, assess the Complete the Incident report form (Appendix 4), Witness situation and ensure that the injured person and other report form (Appendix 5) and attach photos and send to walkers are not in further danger. Follow basic first aid your local Sport and Recreation office. Inform Sport and principles of the DRABCD action plan on page 33. Recreation of the incident as soon as possible. | 41 | Walking for Pleasure – Walk Leader’s training manual 7.7 Procedure if someone falls – follow DRABCD action plan on page 33 Yes, there is a response Check for No response response Tell the person to keep touch and shout ‘Are you okay?’ calm and remain still Does the person have any injuries/pain? Call 000 for an ambulance MINOR PAIN MAJOR PAIN Are there any minor If in any doubt Make person as comfortable as possible: injuries, such as: of extent of any injury always treat n Reassure them n Slight swelling? as a fracture n Control bleeding and cover wounds n Tenderness at site? n Ask them not to move the injured limb n Bleeding? n Pain but not severe? n Immobilise if fractured n Watch for signs of loss of circulation Make decision to get the person up slowly Are there major injuries: n Possible break or fracture? n Swelling? n Severe pain? Let person know to rest n Difficult or impossible normal movement? and take time to recover n Deformity or abnormal mobility? n Tenderness? n Discoloration and bruising? If pain persists see a doctor | 42 | Section 8 Insurance 8.1 Insurance 44 | 43 | Walking for Pleasure – Walk Leader’s training manual Insurance 8.1 Insurance Participants’ insurance cover Sport and Recreation does NOT provide insurance cover Volunteer Walk Leaders’ insurance cover to participants. Participants are recommended to take out during walks their own personal accident insurance. The Walk Leader is covered by Sport and Recreation’s public liability insurance. Walkers participate at their own risk In addition, all volunteer Walk Leaders are covered for Explain to participants that although Sport and Recreation death or bodily injury in accordance with and equivalent and its service providers attempt to minimise any risk to the benefits payable under the Workers’ Compensation of personal injury within practical boundaries, accidents Act 1987 (as amended) and the Workplace Injury do happen and all physical activities carry the risk of Management and Workers Compensation Act 1998. personal injury. If you suffer an accident during a preliminary walk, Sport Walk Leaders have been trained to minimise any risk and Recreation must be satisfied that you were actively associated with walking, however, accidents may occur. engaged in voluntary work at the time of the accident. Walkers participate at their own risk. Sport and You must complete an Attendance sheet (Appendix 7) Recreation accepts no responsibility for injuries incurred for preliminary walks and send it to Sport and Recreation before, during or after the Walking for Pleasure program. prior to commencing your preliminary walk. It is recommended that participants obtain their own Please note that Sport and Recreation takes no personal insurance cover. responsibility for your personal belongings. Please be security conscious and ensure that all your belongings are kept in a safe place. | 44 | Section 9 Useful contacts and acknowledgements 9.1 Useful contacts 46 9.2 Acknowledgements 47 | 45 | Walking for Pleasure – Walk Leader’s training manual Useful contacts 9.1 Useful contacts Name of organisation Contact number Website Confederation of Bush Walking Clubs (NSW) n/a www.bushwalking.org.au NSW National Parks and Wildlife Service 13 15 55 www.environment.nsw.gov.au Sport and Recreation 13 13 02 www.dsr.nsw.gov.au NSW Heart Foundation (02) 9219 2444 www.heartfoundation.org.au Pedestrian Council of Australia (02) 9968 4544 www.walk.com.au Land information Centre – map sales 13000 LANDS www.lands.nsw.gov.au Australian Sports Commission (02) 6214 1111 www.ausport.gov.au NSW Health (02) 9391 9000 www.health.nsw.gov.au The following organisations provide recognised first aid and CPR courses Name of organisation Contact number Website NSW Royal Life Saving (02) 9634 3700 www.royalnsw.com.au Surf Lifesaving NSW (02) 9984 7188 www.surflifesaving.com.au St Johns Ambulance 13 13 02 www.stjohn.org.au Australian Red Cross 1300 360 455 www.redcross.org.au TAFE NSW (02) 9229 4111 www.tafensw.edu.au | 46 | Walking for Pleasure – Walk Leader’s training manual Acknowledgements 9.2 Acknowledgements Department of Sport and Recreation WA and Injury Control Council of Australia, Walk Friendly Walk Leader Training Manual, 2004 Department of Planning and Infrastructure WA, Walk there today, 2006–2007 Sport and Recreation, Walking the Active Choice – A Manual for Walk Leaders, 2000 NSW Heart Foundation, Just Walk it Coordinator Pack St John Ambulance Australia, How to manage an incident requiring First Aid,1991 Royal Life Saving, Australia First Aid and Emergency Care, 1998 | 47 | | 48 | Section 10 Appendices and fact sheets Appendix 1 Walker registration form 50 Appendix 2 Club registration form 51 Appendix 3 Walk Leader and Substitute Walk Leader registration form 52 Appendix 4 Incident report form 53 Appendix 5 Witness report form 54 Appendix 6 Sample emergency procedures 55 Appendix 7 Walking for Pleasure attendance sheet 56 Appendix 8 Sample walking program 57 Appendix 9 Sample media release 59 Appendix 10 Walk Leader’s training declaration 60 Fact sheet 1 Walking for Pleasure information sheet 61 Fact sheet 2 Walker checklist fact sheet 63 | 49 | Walking for Pleasure Walker annual registration form Personal details Name Date of birth / / Male Female Address Phone Home Postcode Work/mobile Email Name of walking club Emergency contact details Name Relationship to participant Address Phone Home Postcode Work/mobile Medical information/pre-exercise questionnaire Do you suffer from or have you had any of the following, which may affect your ability to walk? Chest pains Heart disease High blood pressure Back trouble or slipped disc Epilepsy, fits or blackouts Joint pains or arthritis Diabetes Recently recovered from illness or an operation Any allergic condition (including food allergies) Asthma (please include asthma plan) or bronchitis If yes to one or more please give details (attach sheet if required) Medicare number Position number on Medicare card Health care card number Do you have ambulance cover? Do you currently exercise? Yes No Yes No Intensity Hard Moderate Light Pensioner health benefits card Private health insurance fund How often? Pharmaceutical benefits concession card Number How often? Risk waiver Privacy statement Sport and Recreation and the walking club will collect and store information I wish to register as part of the above mentioned Walking for Pleasure club. you voluntarily provide to enable processing of registrations In the case of an emergency, I authorise the Walk Leaders, where it for walking programs. The information will be provided to the Walk Leaders impracticable to communicate with me, to arrange for me to receive such of the program and their supervisors, where necessary and you consent to medical or surgical treatment as may be deemed necessary. I also undertake this disclosure. to pay or reimburse costs which maybe incurred for medical attention, If you have been asked for information regarding Aboriginal and Torres Strait ambulance transport and drugs while I am registered as part of this club. Islander descent and cultural background, this information is voluntary and I understand that although Sport and Recreation and the walking club attempt is being compiled for statistical purposes only. Any information provided by to minimise any risk of personal injury within practical boundaries, accidents you will be stored on a database that will only be accessed by authorised do happen and that all physical activities carry the risk of personal injury. personnel and is subject to privacy restrictions. The information will only be I acknowledge that there is an inherent risk of personal injury in physical used for the purpose for which it is collated. activities that will be undertaken as part of the walking club program Any information provided by you to Sport and Recreation and the walking club I understand that I participate in the walking program at my own risk and that can be accessed by you during standard office hours and updated by writing my local GP should be contacted before starting any form of exercise. to us or by contacting us on 13 13 02. Full name Signature Date / / | 50 | Walking for Pleasure Club registration form – Return this form annually to your local Sport and Recreation office Club details Club Name Address Postcode Contact details Please identify two (2) contact people from within your club who are willing to act as club contact people with Sport and Recreation and take enquiries from interested walkers. Contact One Name Address Postcode Email Phone Home Signature Date / / Work/mobile Contact Two Name Address Postcode Email Phone Home Signature Date / / Work/mobile For more information call 13 13 02 or visit www.dsr.nsw.gov.au | 51 | Walking for Pleasure Walk Leader and Substitute Walk Leader annual registration form All Walk Leaders, including Substitute Walk Leaders, must be registered with Sport and Recreation. In the absence of registered, qualified Walk Leaders, the group cannot embark on the Walking for Pleasure walk. Personal details Name Date of birth / / Address Phone Male Female Home Postcode Work/mobile Email Name of walking club Emergency contact details Name Relationship to participant Address Phone Home Postcode Work/mobile Medical information/pre-exercise questionnaire Do you suffer from or have you had any of the following, which may affect your ability to walk? Chest pains Heart disease High blood pressure Back trouble or slipped disc Epilepsy, fits or blackouts Joint pains or arthritis Diabetes Recently recovered from illness or an operation Any allergic condition (including food allergies) Asthma (please include asthma plan) or bronchitis If yes to one or more please give details (attach sheet if required) Medicare number Position number on Medicare card Health care card number Do you have ambulance cover? Do you currently exercise? Yes No Yes No Intensity Hard Moderate Light Pensioner health benefits card Private health insurance fund How often? Pharmaceutical benefits concession card Number How often? Risk waiver Privacy statement Sport and Recreation and the walking club will collect and store information I wish to register as part of the above mentioned Walking for Pleasure club. you voluntarily provide to enable processing of registrations In the case of an emergency, I authorise the Walk Leaders, where it for walking programs. The information will be provided to the Walk Leaders impracticable to communicate with me, to arrange for me to receive such of the program and their supervisors, where necessary and you consent to medical or surgical treatment as may be deemed necessary. I also undertake this disclosure. to pay or reimburse costs which maybe incurred for medical attention, If you have been asked for information regarding Aboriginal and Torres Strait ambulance transport and drugs while I am registered as part of this club. Islander descent and cultural background, this information is voluntary and I understand that although Sport and Recreation and the walking club attempt is being compiled for statistical purposes only. Any information provided by to minimise any risk of personal injury within practical boundaries, accidents you will be stored on a database that will only be accessed by authorised do happen and that all physical activities carry the risk of personal injury. personnel and is subject to privacy restrictions. The information will only be I acknowledge that there is an inherent risk of personal injury in physical used for the purpose for which it is collated. activities that will be undertaken as part of the walking club program Any information provided by you to Sport and Recreation and the walking club I understand that I participate in the walking program at my own risk and that can be accessed by you during standard office hours and updated by writing my local GP should be contacted before starting any form of exercise. to us or by contacting us on 13 13 02. Full name Signature Date / / | 52 | Walking for Pleasure Incident report form Club details Walking club name Walk Leader’s name Address Phone Home Postcode Work/mobile Incident details Name of casualty Date of incident Place of incident Time of incident Description of incident1 Action taken by leader Name of doctor/hospital Was medical attention sought? Yes No Action taken by medical assistance (eg. GP, ambulance) Please describe If a hazard, has the local council or management organisation been informed? Yes No Indicate who was informed of the hazard? Further action required? Yes No If yes, what action is required? Signature Date Please notify Sport and Recreation immediately by phone Fax form to Sport and Recreation 1 Please attach photographs For more information call 13 13 02 or visit www.dsr.nsw.gov.au | 53 | Walking for Pleasure Witness report form Details Walking club name Walk Leader’s name Name of casualty Witness details Name of witness Address Phone Home Postcode Work/mobile Incident details Date of incident Place of incident Time of incident Description of incident Action taken by leader Signature of witness Date For more information call 13 13 02 or visit www.dsr.nsw.gov.au | 54 | Walking for Pleasure – Walk Leader’s training manual Sample emergency procedures Sample emergency procedures Minor injury This is a sample of an emergency procedure that your 1. Make contact with the closest Walk Leader, either by: group may be able to use to write your own. n Calling out The emergency procedure should be carried out n Sending two walkers to get them by the Walk Leaders in the case of an injury. 2. Assess the injured person Severe injury 3. If the injured person needs to see a doctor, choose two walkers to go with them and get the nearest car to 1. Make contact with the closest Walk Leader, either by: take the injured to a doctor n Calling out 4. If the injured person does not need to go to a doctor, n Sending two walkers to get them stay with them until they are ready to continue. Provide 2. Assess the injured person them with appropriate first aid kit items 3. Reassure the injured person and rest of the group 5. Write an incident report, get witness statements 4. Call an ambulance, either by mobile phone or nearest and photos. phone. Know status of injured person and your location so the ambulance can find you 5. Cover person with a coat or a space blanket 6. Stick together as a group 7. Choose someone to go with the injured person to the hospital 8. Write an incident report, get witness statements and photos. | 55 | | 56 | Walking for Pleasure attendance sheet (Must be completed by ALL walkers at each walk) Walk Walk date Club Walk Leaders Start Finish Your signature below demonstrates your acknowledgment and agreement to the following waiver. I attest that I am physically fit and agree to follow the route set by the Walk Leader with due care and consideration of other pedestrians and road users. As a participant in the Walking for Pleasure Program, I hereby release the Sport and Recreation, its employees, agents and contractors, and will not hold them liable for any injury incurred during or as a result of my participation in this walk. No Walker’s name (please print) Signature Emergency contact name and number Start time Finish time Total number of walk participants on this day On completion forward to your local Regional Office at the end of every month. Walking for Pleasure Tamworth Happy Walking is good for you Wanderers Club An active way of life is important to us all. It just takes at least 30-minutes We meet regularly at Bicentennial Park from 8am for 30 and 60 minute walks. See over of moderate physical activity every day to help you to feel more confident, for details of all our upcoming walks. control your weight, have healthier blood cholesterol, lower blood pressure and stronger bones. Taking part Walking is great for general fitness, as well as being a safe, cheap and convenient Walk at a pace that suits you way to exercise. When participating in a Walking for Pleasure program, walk at a pace that is comfortable for you and stay behind the guide. If you About Walking for Pleasure clubs become tired, stop and rest. If you leave Walking on your own is good exercise, but walking with friends is social and the walk, notify the guide first. enjoyable. Walking for Pleasure is a Sport and Recreation program which promotes regular walking with a group. Walk levels There are Walking for Pleasure clubs all around NSW that walk regularly in places Very Easy such as National Parks, places of historical interest, beaches and your local area. Suitable for wheelchairs and prams. Anyone is welcome to take part in Walking for Pleasure and it’s free to join. Easy Relatively gentle grades and good Going away from home and still like to walk? surfaces. Suited to most people. Sport and Recreation has Walking for Pleasure groups all over NSW. Medium Includes rough or steep sections. Could Call us for more information. require some climbing over natural obstacles. Conditions Hard Participants are advised that it is a condition of their participation in any Walking for Strenuous walks involving steep ascents or descents over rougher terrain. Suited Pleasure activity that they do so at their own risk. Sport and Recreation and any to fit and experienced walkers. activity leaders or coordinators do not accept any responsibility for any loss, damage or injury to any participant howsoever such loss, damage or injury may arise or be caused. Walkers should consult their GP before commencing any form of physical What to wear activity. n Light, loose and comfortable clothing Flat and well cushioned shoes n n Broad brimmed hat and sunglasses Stay active n SPF 30+ sunscreen. Sport and Recreation runs other programs to help you stay active, including golf lessons, aquafitness and holidays at our sport and recreation centres. Call us for more information. For deaf, hearing or speech impaired people only, TTY (02) 9006 3701. What to bring n Lightweight back pack n Water n Wet weather gear. Wet weather Walks may be cancelled if the weather is poor. If in doubt, contact the Walk Leaders listed. For more information call 13 13 02 or visit www.dsr.nsw.gov.au | 57 | Upcoming walks 2008 – Tamworth Happy Wanderers Club Date Day Destination and return Walk condition Contact person and number 20 Mar Thursday Mystery Easy Ros Elliott XXXX XXXX 23 Mar Sunday Hockey Fields Easy Peata Hoban XXXX XXXX 25 Mar Tuesday Gipps Street Medium Molly Burke XXXX XXXX 27 Mar Thursday Anzac Park Easy Judy Lewis XXXX XXXX 30 Mar Sunday * Lions Park Easy Janet Chandler XXXX XXXX 1 Apr Tuesday Mystery Medium Judith Jeffrey XXXX XXXX 3 Apr Thursday Hockey Fields Easy Judy Lewis XXXX XXXX 6 Apr Sunday The Heights Easy Daphne Johnston XXXX XXXX 8 Apr Tuesday Mystery Easy Ros Elliott XXXX XXXX 10 Apr Thursday BMX Easy Marie Trinder XXXX XXXX 13 Apr Sunday Heritage Easy Norma Connors XXXX XXXX 15 Apr Tuesday Southgate Easy Judith Jeffrey XXXX XXXX 17 Apr Thursday Treloar Park Medium Ros Elliott XXXX XXXX 20 Apr Sunday Walking Track Easy Peata Hoban XXXX XXXX 22 Apr Tuesday Shopping World Easy Judy Lewis XXXX XXXX 24 Apr Thursday King George Avenue Easy Judith Jeffrey XXXX XXXX 27 Apr Sunday Bridge Street Easy Daphne Johnston XXXX XXXX 29 Apr Tuesday Mystery Easy Judy Lewis XXXX XXXX 1 May Thursday Treloar Park Easy Marie Trinder XXXX XXXX 4 May Sunday * Anzac Park Easy Janet Chandler XXXX XXXX 6 May Tuesday Mystery Easy Ros Elliott XXXX XXXX 8 May Thursday Walking Track Easy Molly Burke XXXX XXXX 11 May Sunday * Viaduct Park Easy Norma Connors XXXX XXXX 13 May Tuesday Hockey Fields Easy Judith Jeffrey XXXX XXXX 15 May Thursday Gipps Street Medium Molly Burke XXXX XXXX 18 May Sunday * Macca’s Marius Street Medium Peata Hoban XXXX XXXX 20 May Tuesday Mystery Easy Ros Elliott XXXX XXXX 22 May Thursday Anzac Park Easy Judith Jeffrey XXXX XXXX 25 May Sunday * Golf Club Easy Daphne Johnston XXXX XXXX 27 May Tuesday Walking Track Easy Molly Burke XXXX XXXX 29 May Thursday Anzac Park Medium Judy Lewis XXXX XXXX 1 Jun Sunday Heritage Easy Janet Chandler XXXX XXXX 3 Jun Tuesday Mystery Easy Judith Jeffrey XXXX XXXX 5 Jun Thursday Southgate Easy Marie Trinder XXXX XXXX 8 Jun Sunday * Macca’s Marius Street Medium Norma Connors XXXX XXXX 10 Jun Tuesday Mystery Easy Ros Elliott XXXX XXXX 12 Jun Thursday Treloar Park Easy Molly Burke XXXX XXXX 15 Jun Sunday * Allawah Street Easy Peata Hoban XXXX XXXX 17 Jun Tuesday King George Avenue Easy Judith Jeffrey XXXX XXXX 19 Jun Thursday Shopping world Easy Molly Burke XXXX XXXX 22 Jun Sunday * Nazareth House Easy Daphne Johnston XXXX XXXX 24 Jun Tuesday Walking Track Easy Marie Trinder XXXX XXXX 26 Jun Thursday Mystery Easy Ros Elliott XXXX XXXX 29 Jun Sunday Longyard Easy Janet Chandler XXXX XXXX * Meet at Bicentennial Park and then drive to destination. Please note slower/easier walks are available on all days. In the event of wet weather a walk will be conducted around the CBD. Please note: Walks start at 8am. For more information call 13 13 02 or visit www.dsr.nsw.gov.au | 58 | Walking for Pleasure – Walk Leader’s training manual Sample media release Walking for Pleasure in Grenfell A Walking for Pleasure group has been formed in Grenfell and will commence their first walk on 22 August 2007. Walking for Pleasure is a program of Sport and Recreation and is designed to increase activity levels and promote socialisation amongst older adults. Research has found that 30 minutes of moderate activity on most days of the week will lead to a healthier and more active lifestyle. Grenfell Walk Leader, Julie Who, said the walk will cater for most members of the community and is graded as “easy”. “Walking is a fun, inexpensive form of exercise and is a great way to meet people,” Ms Who said. “The walk will be 3km in length and will take in many sites of our beautiful town,” Ms Who said. The walking group will meet every Wednesday, commencing at the corner of March and Edwards Streets, Grenfell, at 9.00am. Everyone is invited to participate in these walks. For further information contact Julie Who Grenfell Walking Club Phone (02) 5555 5555. | 59 | Walking for Pleasure Walk Leader’s training declaration Personal Details Name Date of birth / / Male Female Address Phone Home Postcode Work/mobile Email Name of walking club Privacy statement Sport and Recreation and the walking club will collect and store information you voluntarily provide to enable processing of registrations for walking programs. The information will be provided to the Walk Leaders of the program and their supervisors, where necessary and you consent to this disclosure. If you have been asked for information regarding Aboriginal and Torres Strait Islander descent and cultural background, this information is voluntary and is being compiled for statistical purposes only. Any information provided by you will be stored on a database that will only be accessed by authorised personnel and is subject to privacy restrictions. The information will only be used for the purpose for which it is collated. Any information provided by you to Sport and Recreation and the walking club can be accessed by you and updated during standard office hours by contacting us on 13 13 02 or by writing to your Regional Office. Training declaration I have read and understood the Walking for Pleasure Walk Leader’s training manual provided to me as part of the Walking for Pleasure program to which I have registered. I also understand that as a Walk Leader I am a volunteer and that the contents of the Walking for Pleasure Walk Leader’s training manual only applies to the Sport and Recreation’s Walking for Pleasure program. I undertake that I will abide by all of the policies and procedures contained in the Walking for Pleasure Walk Leader’s training manual together with any directions provided by representatives of the NSW Department of the Arts, Sport and Recreation. Signature Date For more information call 13 13 02 or visit www.dsr.nsw.gov.au | 60 | Walking for Pleasure information sheet Walking for Pleasure (WFP) is a program of Sport and Recreation. It promotes regular walking as a fun, easy and social form of exercise that is suitable for adults of all ages. A WFP club consists of adults from the local community who have a common interest in walking. The club is run by its members and adults from the community who may volunteer to assist. Sport and Recreation provides administrative support to those clubs that are registered and follow the scheduled procedures. It is recommended that before starting any physical activity program, such as walking, that you consult your local GP. Walking shoes and clothes The most important piece of walking equipment is a pair of sturdy, comfortable, lightweight walking shoes. Comfortable, well-fitting socks (usually a cotton blend is best) will help you avoid sore or blistered feet. It is important also to wear light, loose layers of comfortable clothes, covering as much skin as possible, especially in the summer months. Walkers should also wear a hat, sunglasses and sunscreen. Why be active? One of the best ways of living a long and healthy life is through regular exercise. Regular physical activity helps to reduce the effects of ageing such as limited mobility, balance, flexibility and muscle strength. It also decreases the risk of heart problems and osteoporosis. Research shows that older adults with active lifestyles are often as healthy as less active people aged 15 years younger. Participating in a walking group has many benefits – it provides: Motivation to walk – It is much easier to get motivated and walk regularly when you have to meet someone to go for a walk. A social activity – You are able to chat with other people while walking. Safety in numbers – Many people do not feel safe walking on their own, as they may be afraid of dogs or concerned about falling. An organised activity – Many people prefer to have a set organised physical activity, rather than creating their own. New people to meet – WFP clubs provide a great network of participants with similar interests and provide people with a chance to meet others. BEST OF ALL – IT’S FREE! For more information call 13 13 02 or visit www.dsr.nsw.gov.au | 61 | Walking for Pleasure information sheet Participants’ insurance cover Sport and Recreation does NOT provide insurance cover to participants. Participants are recommended to take out their own personal accident insurance. Risk waiver Please note that although Sport and Recreation and its service providers attempt to minimise any risk of personal injury within practical boundaries, accidents do happen and all physical activities carry the risk of personal injury. Walk Leaders have been trained to minimise the risks associated with walking, however, accidents may occur. By participating in the Walking for Pleasure program walkers acknowledge that there is an inherent risk in physical activities that will be undertaken as part of the program and they accept that they participate at their own risk. Sport and Recreation accepts no liability whatsoever for injuries suffered in connection with or as a result of the Walking for Pleasure program. It is recommended that participants obtain their own personal insurance cover. First aid Walk Leaders are encouraged to gain first aid training and only carry a first aid kit that reflects their expertise. For more information contact Sport and Recreation on 13 13 02 or visit www.dsr.nsw.gov.au For more information call 13 13 02 or visit www.dsr.nsw.gov.au | 62 | Walker checklist Getting started as a participant Before starting any form of exercise you should consult your doctor, particularly if you: n Smoke n Experience chest problems eg. asthma or bronchitis n Are overweight n Have back trouble or a slipped disc n Have not been exercising during the last six months n Have high blood pressure n Have heart disease or a history of chest pain n Have diabetes n Have recently recovered from an illness or operation n Are worried that exercise may affect any other aspect of your health. On the day of the walk n If you are not well, do not go on the walk. Wait until you have recovered. n If you had intended to go on the walk but can’t, let the Walk Leader know. n Wear appropriate clothing, footwear, hat, sunglasses and sunscreen. n Bring your own water to drink. n Do not bring valuables to the walk. n Bring only as much money as you will need. n If a special walk has been arranged, bring food or refreshments. n Arrive in plenty of time to allow for warm up and stretching. At the start of the walk n Sign the attendance sheet. n If you are a new walker, complete the registration form. n Warm up your muscles and do stretching exercises. n Carry your own water bottle. n Listen to the instructions of the Walk Leader about the route and emergency procedures. On the walk n Walk at the pace that suits you. n Drink plenty of water during the walk, particularly in hot weather. n Stay with the group. Don’t go off alone or stray from the route. n If feeling unwell during the walk, slow down and inform the Walk Leader. n Talk to other walkers. n Enjoy yourself. For more information call 13 13 02 or visit www.dsr.nsw.gov.au | 63 | Walker checklist At the end of the walk n Cool down and stretch. n Inform the leader of any injuries sustained during the walk and, if needed, help them to complete the report. n Provide feedback to the Walk Leader. n Do not leave until a head count has been done. n Find out the details of the next walk so you can be active again. What to wear Shoes The most important piece of walking equipment is a pair of sturdy, comfortable, lightweight walking shoes. If your feet feel good you will walk well and continue walking. When choosing the right walking shoes, check for: n Shoes with a tough outer layer of rubber and a soft mid-sole that runs the full length of the sole n Uppers of high quality, breathable material, such as leather and/or nylon mesh n Fastenings: Lace up shoes are preferable. Shoes need to be fastened by elastic, Velcro or laces n Collar: Comfortable padded heel collar n Heel: A firm heel that is slightly raised and holds your foot well for stability n Substantial arch supports n Entire shoe should be designed to absorb shock n Toe box: Your toes should be able to spread freely and not feel squashed or tight n Sole: Designed specifically to enhance smooth heel to toe motion. Clothing n It is important to wear light, loose layers of comfortable clothing, covering as much skin as possible, especially in the summer months. n Comfortable, well-fitting socks (usually cotton blend is best) will help walkers avoid sore or blistered feet. n Walkers should also wear a hat, sunglasses and sunscreen when walking in the outdoors. For more information call 13 13 02 or visit www.dsr.nsw.gov.au | 64 |
"Walking for Pleasure"