Help us get Australia moving

With the boost in funding to Heart Foundation Walking and the increase in promotion, we expect more people to become part of our walking groups. This will be a great time for your group to welcome new members and introduce them to the fun and support of the program.

To get ready, we need your help:• Have you and your group thought about walking on

an extra day?• Are you interested in setting up another walking

group? You can do more than one!• Is there a walker in your group or community who

would be a fabulous Walk Organiser? Encourage them to register, do the Walk Organiser training and run a walking group of their own.

• Is there a community or organisation in your area that would benefit from having a walking group? How about having a chat to the local council, health centre or someone you know about getting involved?

Interested? Get in touch with us by email at walking@heartfoundation.org.au.

Welcome to Heart Foundation Walking Newsletter – Edition 4, 2017

Diary dates 2018

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Cooking for health The Heart Foundation is developing a new suite of recipes to help you stay heart healthy. Look out for new Christmas and summer recipes with fabulous ideas on what to cook during the festive season, as well as some cheap and easy recipes for when you’re in a rush but still want something healthy.

All the recipes will meet the Heart Foundation guidelines and follow our heart healthy principles. Stay posted for updates.

In the meantime, try this quick and easy stir-fry which is sure to be a winner!

Program sponsor Supporting sponsor

Proudly supported by

Smiling and dancing for the camera

From ‘walk this way’ to ‘walk the line’, we had some fantastic entries to this year’s photo competition with its musical theme. Thank you to all those who participated in this years’ competition - we received entries from so many different groups from around the country - choosing winners was certainly a challenge.

The winning photos will be featured in the 2018 Heart Foundation Walking Calendar which will be available for purchase from our online shop in December 2017.

Congratulations to the Photo Competition winners for 2017!

Judy Millington Myponga Walkers South AustraliaJanelle Northcott Casuarina Walking Group Northern TerritoryAmbika Dulal The Bhutanese Healthy Walking Group South AustraliaMay Johnston Bomaderry Walkers New South WalesSue Whitechurch Burwood Walkers New South WalesCaroline Shaw Kempsey Walking Group New South WalesJohn Greenslade Hearty Alex Walkers QueenslandBrenda Cantwell Kenilworth Sneakers QueenslandShannon Casinto Get Moving Erina New South WalesJennifer Broomhead Strathfield St Anne’s Walkers Judith Black Brilliant Support Group South AustraliaSimon Pitcher Beautiful Brisbane City QueenslandDave Clodd Redland City Walkers Queensland

In addition, all winning entrants received a $100 voucher to spend at the Heart Foundation online shop. Each registered HFW Local Coordinator and volunteer Walk Organiser will also receive a free copy of the calendar as a thank you for their contributions to the program this year.

Walk winners

It’s been a while since we published the winners of the monthly prize draw – so here they are.

These lucky walkers have each won $40 worth of HFW merchandise.

March Walker Myponga South AustraliaApril Marell Indooroopilly Shopping Sartor Centre Walking Group QueenslandMay Walker Penguin Walkers and Heart of Ulverstone Walkers TasmaniaJune Walker Wallaroo Easy Walkers South AustraliaJuly Walker Melton Library Walkers VictoriaAugust Walker Waverley Gardens Walkers VictoriaSeptember Walker Queanbeyan Health Walking Group New South Wales

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The National Heart Foundation of Australia would like to acknowledge the Traditional Owners of the land and pay respects to Elders past and present.

© 2017 National Heart Foundation of Australia, ABN 98 008 419 761

The entire contents of this material are subject to copyright protection. Enquiries concerning permissions should be directed to copyright@heartfoundation.org.au

HFW-News-Ed41017

News from the Heart Foundation Shop

Earlier this year, we asked you what new merchandise you would like. We have listened to your feedback and some great new products will be coming soon…..‘watch this space’ in 2018!

The 2018 HFW calendar is a great gift for anyone and can be ordered for $9.95, including P&P.

Limited numbers are available, so get your Christmas orders in soon!

And…..don’t forget, you can now redeem a Walker Recognition Scheme voucher on ANY Heart Foundation merchandise available through the Heart Foundation online shop.

Visit heartfoundationshop.com or call the Heart Foundation Helpline 13 11 12.

Sesame beef stir-fryCooking Time: 15 minutesIngredients:• 500g lean beef fillet, trimmed• 4cm piece fresh ginger, peeled, grated• 2 large garlic cloves, crushed• 1 green chilli, seeds removed, finely

chopped• Olive oil spray• 1 tablespoon sesame seeds• 1 bunch baby bok choy, leaves

separated, stems thinly sliced• 2 carrots, peeled, cut into short thin

sticks• 1 red capsicum, cut into thin strips• 150g green beans, trimmed, cut into

4cm lengths• 1 tablespoon reduced salt soy sauce• 1 tablespoon sweet chilli sauce• 1 cup bean sprouts, trimmed• Steamed rice to serve

Method1. Cut the beef thinly across the

grain and place into a bowl. Add the ginger, garlic and chilli. Spray lightly with oil to coat the beef then stir to combine.

2. Heat wok over high heat until hot. Add sesame seeds and stir-fry for 1 minute until golden, remove to a plate. Spray the hot wok lightly with oil then add one-third of the beef and stir-fry for 1-2 minutes until sealed, remove beef to a plate. Repeat in two batches using remaining beef.

3. Spray wok lightly with oil and add the bok choy stems, carrot, capsicum and beans and stir-fry for 1 minute. Return all the beef and any juices on the plate. Combine the soy and sweet chilli and pour over the beef, stir-fry for 1 minute.

Add the bok choy leaves, beans sprouts and sesame seeds, stir to combine. Remove from the heat and serve with rice.

For more healthy recipes visit www.heartfoundation.org.au/recipes or speak to the Heart Foundation’s Helpline on 13 11 12.

A boost for all walkers

Earlier this year, we announced a major boost in federal funding for the Heart Foundation Walking program. The ‘Healthy Heart Initiative’ aims to increase physical activity among all Australians with new walking challenges, more resources for Heart Foundation Walking groups and information on why walking is so great for a healthy mind and body.

You’ll see some exciting changes happening to Heart Foundation Walking as we work hard to encourage more people across the country to join our groups or walk for themselves. We’ll have a fresh new look, new walking challenges and more merchandise and rewards as part of the Walker Recognition Scheme.

As our current Heart Foundation Walkers, we’ll keep you up-to-date with our new initiatives and will look forward to hearing your feedback along the way.

If you haven’t already, now is the time to update or provide us with your email details so we can keep you informed of all the new developments.

In this edition, we focus on feet, shoes and all things walking...and bring you exciting news!

Date Event / Activity Theme / Topic Contact

February Australia’s Healthy Weight Raising awareness of the healthyweightweek.com.au Week importance of achieving and maintaining a healthy weight and lifestyle. March Parks Week An annual celebration of the parks-week.org important role that our parks play in contributing to the health of our communities. March Harmony Day A day of cultural respect for harmony.gov.au everyone calling Australia home. March Neighbour Day Aims to encourage closer, neighbourday.org friendlier relationships between neighbours and strengthen communities. April World Health Day A global health awareness day who.int/campaigns/world-health-day celebrated every year under the sponsorship of the World Health Organization (WHO). May Heart Week Shine a spotlight on the problem walking.heartfoundation.org.au of heart disease and help improve the heart health of all Australians.

Image: Ben Dearnley Photography

Why not get your group involved in a range of special events during the year that celebrate positive health and cultural diversity? Plan ahead for 2018. Remember - variety is the spice of life!

2018 Heart Foundation Walking Calendar

Terms and ConditionsThe Heart Foundation Walking terms and conditions are updated from time to time.

We have recently adopted new terms and conditions which are available for download on our website at walking.heartfoundation.org.au/why-walk/terms-and-conditions/

To request a paper copy, please contact the Heart Foundation Helpline on 13 11 12.

Heart Foundation Walking Newsletter

29 January 2018 • Edition 1 deadline HFH on 1300 36 27 87 or Walking@heartfoundation.org.au 23 April • Edition 2 deadline 23 July • Edition 3 deadline 15 October • Edition 4 deadline

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Phoenix Walkers - Naomi (third from right) the Walk Organiser with her group the Phoenix Walkers in the City of Cockburn, has been nominated for volunteer of the year in the City of Cockburn for her passionate work. “The Phoenix Walkers have been operating since 2009” Naomi said. “Our numbers are better than ever now and we usually have 18 to 24 walkers twice a week, with ages spanning more than 60 years!” Walking indoors makes it easy for people of all ages to join in, with the indoors location accessible come rain, hail or shine “Some walk with trolleys or ‘walkers’ and a few have to stop for a rest every now and then – that they have that option is the beauty of mall-walking.”

Kettering Walkers - Kettering Walkers enjoyed the weekend at Port Arthur, visiting the Coal Mine Site. Some walking the excellently upgraded Shipstern Bluff Track... others exploring Remarkable Cave and Stuart’s Bay. Tasmania is special... no wonder we are proud to showcase our scenery to the world!

Ryde Area Wednesday Group - The Meadowbank Walkers hosted Heart Foundation staff member Sarah, Active Living Coordinator, at a recent walk.

Federation Walkers - Men from the Sons of the West Federation Walkers enjoyed an evening at Etihad Stadium before the AFL Round 21 match between the Bulldogs and GWS. This prize was awarded during the 2017 men’s health program, for their commitment to regular walking.

Western Australia

New South Wales

State and Territory activities

VictoriaQueensland

South Australia Tasmania

Almond Tree Trackers - Our Almond Tree has finished blossoming. This brings us happiness with its wonderful perfume and flowers. We know it’s time for warm weather.

Australian Capital Territory

Casuarina Walking Group - We enjoy a variety of walks that provide different scenery and sounds, away from the traffic. This shot was taken coming back from a walk in the coastal reserve.

Northern TerritoryFeet, Shoes and all things walking..

We all know walking helps us manage our heart health and control our weight, blood pressure, cholesterol and stress levels.

Walking is also a good general exercise for our feet. When a person walks, the foot is put through its full range of motion, from the time the heel hits the ground until the foot lifts off with the toes.

Walking and exercising your feet on a regular basis not only improves overall foot health, but may also reduce the risk of injury and other medical problems.

The condition of our feet can provide an early indicator of common health conditions such as diabetes, arthritis and circulatory disease. For this reason, the human foot is sometimes called a ‘mirror of health’. If you have any concerns about your feet, you should seek the advice of your podiatrist.

References: podiatry.asn.au/health.harvard.edu/healthbeat/exercises-for-healthy-feetthewalkingsite.com/shins.html

Features of a good shoe

It can be very difficult finding a good comfortable shoe, but knowing what to look for can make the process much more achievable. It can be possible to find a good shoe almost anywhere if you have time to look closely. The following features apply to all shoes whether they are dress shoes, joggers or sandals.

1. A shoe should have laces, buckles or elastic to hold it in place on the foot.

2. The heel of a shoe (the heel counter) should be fully enclosed, high and firm to touch.

3. A shoe should have a firm, solid sole that can absorb shock. It shouldn’t be too soft as this can be really tiring on all the small muscles in your legs, trying to keep balance on an uneven surface.

4. A shoe should only bend where the foot naturally bends, at the joint of the big toe. It should also be able to resist a twisting motion and feel firm to touch.

5. A good shoe shouldn’t be completely flat, but the heel of a shoe should not be higher than 2.5cm.

6. The toe box of a shoe should be deep enough to allow room for toes to move. The length of a shoe should be a thumbs width longer than the longest toe (this isn’t always the big toe).

Warming up helps to prevent injury

When you arrive for your walk, there are a few simple things you can do to prepare your body and feet for exercise. A gentle warmup followed by some simple stretching is an effective way to improve flexibility, prepare muscles for being active and prevent injuries. Specifically, for your feet, you might like to try a few ankle circles and toe points (point toes, then flex foot - ten times on each foot).

Consider including a warmup and stretch at the start of every walk and, when possible, at the end.

For more information and example stretches refer to the resources below or call 13 11 12.• Pages 22-23 of the Walk Organiser

handbook walking.heartfoundation.org.au/start-a-walking-group/

• Pages 12-13 of the Walker handbook walking.heartfoundation.org.au/why-walk/why-join-heart-foundation-walking/

Poet’s corner‘Walking on Wednesday’ – aka Lyneham WOW Walkers!

WOW got a letter from the Heart Foundation …

WOW has been walking for five years now!

WOW!

WOW time flies when we’re walking along

WOWing at gardens, ponds and birdsong

WOW walkers, happy as the day is long

WOW walkers never put a foot wrong

WOW walkers will keep plugging along!

WOW!

Check out these photos showing another busy year for all our Heart Foundation Walkers across the country.

If you are on Facebook, why not become a fan of the HFW page – you may see your photos there too! (www.facebook.com/HFWalking). You can also find us on Instagram.

The Heart Beats - The Qld Heartbeats recently enjoyed their 6th year anniversary walk held at Flying Fish Point, North Qld. The group were thrilled to be featured in one of the local newspapers promoting heart health and Heart Foundation Walking

What is Podiatry?

Podiatrist Zoe Gyte from Peak Feet Podiatry in Queensland has generously contributed to this edition of the newsletter. Here she shares some information about her role as a podiatrist.

Podiatrists are university-educated health professionals who diagnose and treat concerns with the foot and lower limbs. Podiatrists manage a range of conditions including:• nail care including ingrown toenails and fungal nails• dry or cracked heels• warts and corns• pain in the forefoot, heel, and / or arch of the foot• blisters • footwear advice and orthotics.

There is no need for a referral to see a podiatrist and most podiatrists will accept private health care funds. A portion of the appointment cost may be covered by Medicare up to five visits a year, if referred by a GP under a GP management plan.

WOW Walkers - Five years on, we have at least three of the original walkers still walking, weekly regulars, others who manage to fit in a walk now and then. But no matter what, everyone enjoys the walks, the company and a cuppa!

Hamstring stretch

Back straight

Back leg bent

Lean forward

Front leg straight

Toes up

Examples of stretches

Calf stretch

Back straight

Back leg straight

Heel on ground

Front leg bent

Supported by pole or tree

Quadricep stretch

Lift and hold your ankle

Knees together

Tummy tucked

Shoulder stretch

Bring elbow bent across to opposite shoulder

Support bent elbow with other hand

Tricep stretch

Use other hand to pull elbow towards head

Bend elbow to ear and hand behind neck

Quick tipIf your regular walking route or path has an obvious camber, try walking out and back on the same side of the route to avoid putting too much stress on one leg and foot.

Did you Know?• Early stages of nerve damage and reduced

blood supply can be identified in your feet. It is recommended that anyone with diabetes should have their feet checked by a health professional at least once a year. However, these assessments can be beneficial to everyone.

• Dry and cracked heels can become painful if allowed to build up over time. Wearing open backed shoes regularly, like thongs, can contribute to your heels becoming dry and hard.

• If the cracks become too deep they can open and become prone to infection. Applying moisturising cream regularly and seeing a podiatrist to have this build up reduced can help protect you from this occurring.

• The way your shoes are laced can be changed to suit the fit of your shoe. For example, lock lacing (right) can stop your heel from slipping at the back of your shoe.

• The pain associated with arthritis in feet can often be managed by a supportive pair of shoes.

Quick tipWhen you are buying new shoes for walking, keep this in mind; if the shoes are super soft and feel like you are standing on a pillow, they may not offer your foot the comfort and support it needs. Imagine if you stood on a pillow for a long time. It would flatten out, feel hard and not be very comfortable. The same principle applies to a shoe!

Quick tipSimple tips for preventing or managing blisters• All blisters should be kept

clean by applying an antiseptic cream to stop infection. If a blister is still intact, it is best to let it heal on its own.

• Wearing socks designed to keep feet dry (moisture wicking) can help prevent blisters, as can wearing two pairs of socks at the same time.

• Covering blister prone areas with band-aids, blister pads or micro-pore tape can also help to stop blisters forming.

WOW

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