ROJoson PEP Talk: WALK FOR HEALTH - A Health Habit to Cultivate

Empowerment
objective - for
laypeople to have an
understanding of
the importance of
cultivating WALKING
as a health habit in
their health
management.
November 05, 2022
1400H - 1500H
Via Zoom
Walk for
Health:
A Health Habit
to Cultivate

Empowerment
objective - for
understanding of
the importance of
cultivating WALKING
their health
management.
Walk for
Health:
A Health Habit
to Cultivate
ROJoson PEP Talk
I have a Patient
Empowerment
Program in which I
like to empower the
lay people or
patients to take
control in the
management of
their health.

There are 3 courses
in the PEP Talk.
I completed the Core
Course on October 9,
2021.

From October 23,
2021 onwards, I have
been tackling Health
Disorder and Health
Issue Courses. This
may take 3 years or
longer.

Empowerment
objective - for
understanding of
the importance of
cultivating WALKING
their health
management.
Walk for
Health:
A Health Habit
to Cultivate
My PEP TALK today
is entitled: WALK
FOR HEALTH – A
Health Habit to
Cultivate.

All of us want to live as long as we can.
It is unrealistic to say we want to live forever
because that is not possible.
There is an end to our life span.
The longest lifespan will probably be not more
than 150 years old.
The present record holder is: Jeanne
Calment – French woman, 122 years 164 days
Walk for
Health:
A Health Habit
to Cultivate
Humans may be able
to live for between
120 and 150 years,
but no longer than
this "absolute limit"
on human life span, a
new study – 2022
https://www.nature.
com/articles/d41586-
022-00070-1
Jeanne
Calment
1875 1997 122 years,
164 days
Arles,
France

Currently (2022), the life expectancy
(average life span)
of people
all over the world = 72.98 years = 73
in the Philippines (Filipinos) = 71.53 years = 72
Walk for
Health:
A Health Habit
to Cultivate
https://www.macrot
rends.net/countries/
WLD/world/life-
expectancy

If you have an intentional living plan,
Intentional Living Plan (ILP) is a plan you make targeting a
certain number of years in which you write down things you
intend or want to accomplish on your graduation day (last
day of your targeted year) which will make you feel you
have lived your life to the fullest; you have lived a
meaningful life; and you are contented and ready to die a
happy death. [Assumption and reality: all of us will die one
day.]
Target 70 / 71 / 72 years first.
As 71.53 years is the average lifespan in the
Philippines (Filipinos)
Walk for
Health:
A Health Habit
to Cultivate
So, try not to die before
70 / 71 / 72 years old.
Try to live up to 70 / 71 /
72 years old and
accomplish your
missions in life.
SO, you don’t die a
premature death!
People might say you did
not take good care of
your health if you die
prematurely!

So, take good care of your health to target at least
70 / 71 / 72 years old.
As 71.53 years is the average lifespan in the
Philippines (Filipinos)
HOW?
Walk for
Health:
A Health Habit
to Cultivate
So, try not to die before
70 / 71 / 72 years old.
Try to live up to 70 / 71 /
72 years old and
accomplish your
missions in life.
SO, you don’t die a
premature death!
People might say you did
not take good care of
your health if you die
prematurely!

How to take good care of your health to target at
least 70 / 71 / 72 years old lifespan
• Healthy lifestyle
• Patient empowerment program – self-
empowerment program in health
Walk for
Health:
A Health Habit
to Cultivate

Walk for
Health:
A Health Habit
to Cultivate
Healthy lifestyle or healthy living is the
aggregation of decisions made by
individuals on strategies, actions and
steps they put in place to achieve
optimum health.
Healthy lifestyle or living is the way a
person lives which affects his health and
over which he has control.
It is generally characterized as a balanced
life in which one makes wise choices.

Walk for
Health:
A Health Habit
to Cultivate
A healthy lifestyle or living simply means
doing things that give you a greater
chance of achieving optimum health year
in and year out and in the end, attaining
your goal of staying alive and not crippled
as long as possible.

Walk for
Health:
A Health Habit
to Cultivate
In the Internet, there are a lot of packages
of healthy lifestyle or living.
Essentially, the packages are a balance of
work-life strategies.
Some packages would put emphasis on
certain strategies, especially those with
commercial promotion of drugs, products
and devices.

Walk for
Health:
A Health Habit
to Cultivate
In the Internet too are seen write-ups on
the advice or “secrets” to long life from
the centenarians and those from people
living in the so-called “blue zones”,
geographic regions which are homes of
the oldest people, such as Icaria, Greece;
Okinawa, Japan; Sardinia, Italy; etc.

ROJoson Healthy Lifestyle Plan Healthy
Body – Mind –
Spirit
HEALTHY BODY
• Healthy Diet
• Healthy Weight
• Healthy
Hydration
• Healthy
Hygiene
• Healthy
Exercise
• Healthy
Prevention
• Healthy
Monitoring
• Healthy Consult
HEALTHY MIND
• Healthy Rest
• Healthy
Relaxation
• Healthy
Productivity
• Healthy Stress
• Healthy
Enjoyment
HEALTHY SPIRIT
• Healthy
Living Plan
• Healthy
Contentment
• Healthy
Social
Interactions
• Healthy
Continual
Improvement
STRATEGIES AND
TACTICS
Walk for
Health:
A Health Habit
to Cultivate

Body – Mind –
Spirit
HEALTHY BODY
• Healthy Diet
• Healthy Weight
• Healthy Hydration
• Healthy Hygiene
• Healthy Exercise
• Healthy Prevention
• Healthy Monitoring
• Healthy Consult
Strategy: HEALTHY BODY
• To promote a healthy physical body.
STRATEGIES AND TACTICS
Tactics:
• Healthy Diet
• Healthy Weight
• Healthy Hydration
• Healthy Hygiene
• Healthy Exercise
• Healthy Prevention
• Healthy Monitoring
• Healthy Consult
Walk for
Health:
A Health Habit
to Cultivate

Body – Mind –
Spirit
Strategy: HEALTHY MIND
• To promote a healthy brain with ability to
clearly think, learn and remember; to cope
with stresses of life; to work productively and
fruitfully; and to enjoy life.
Tactics:
• Healthy Rest
• Healthy Relaxation
• Healthy Productivity
• Healthy Stress
• Healthy Enjoyment
HEALTHY MIND
• Healthy Rest
• Healthy Relaxation
• Healthy Productivity
• Healthy Stress
• Healthy Enjoyment
Walk for
Health:
A Health Habit
to Cultivate

Body – Mind –
Spirit
Strategy: HEALTHY SPIRIT
• To promote a healthy mindset inclusive of
thought, behavior and emotion that will
animate the body and mind.
Tactics:
• Healthy Living Plan
• Healthy Contentment
• Healthy Social Interactions
• Healthy Continual
Improvement
HEALTHY SPIRIT
• Healthy Living Plan
• Healthy Contentment
• Healthy Social
Interactions
• Healthy Continual
Improvement
Walk for
Health:
A Health Habit
to Cultivate

Walk for
Health:
A Health Habit
to Cultivate
ROJoson PEP Talk
Walk for
Health:
A Health Habit
to Cultivate
Strategy and tactic
to stay alive as long
as possible.

Walk for
Health:
A Health Habit
to Cultivate
ROJoson PEP Talk
Walk for
Health:
A Health Habit
to Cultivate
Before we look at the benefits of walking as a
strategy for long or longer life, let’s look at the
current statistics on death among Filipinos.
Philippine Statistic Authority reported recently –
in the first 7 months of 2022,
• Ischemic heart diseases (heart attack) – No. 1
cause of death
• Cerebrovascular accidents (stroke) – No. 2
• Cancer – No. 3
COVID19-related death – No. 10

Walk for
Health:
A Health Habit
to Cultivate
Walk for
Health:
A Health Habit
to Cultivate
Walking to reduce risk for / death from ischemic
heart disease / coronary heart disease (HEART
ATTACK)

Walk for
Health:
A Health Habit
to Cultivate
Walk for
Health:
A Health Habit
to Cultivate
ATTACK)
Approximately 30 minutes/day, 5 days/week, is
associated with a 19% reduction in coronary
heart disease (CHD) risk.
Walking – the primary step in cardiovascular
disease prevention - as walking is free, easy, and
doable for almost everybody.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3098122/#:~:tex
t=Based%20on%20a%20meta%2Danalysis,heart%20disease%20(C
HD)%20risk.

Walk for
Health:
A Health Habit
to Cultivate
Walk for
Health:
A Health Habit
to Cultivate
ATTACK)
Studies show regular exercise helps reduce the
risk of coronary heart disease as much as 21
percent for men and 29 percent for women.
Walking – the primary step in cardiovascular
disease prevention - as walking is free, easy, and
doable for almost everybody.

Walk for
Health:
A Health Habit
to Cultivate
Walk for
Health:
A Health Habit
to Cultivate
ATTACK)
How does walking reduce risk for / death from
heart attack?
Walking improves your cholesterol levels, blood
pressure and energy levels, plus it can fight
weight gain to improve heart health overall.
Walking can also reduce stress, clear your mind
and boost your mood.

Walk for
Health:
A Health Habit
to Cultivate
Walk for
Health:
A Health Habit
to Cultivate
ATTACK)
heart attack?
• Improves blood flow
• Lowers blood pressure
• Lowers the bad cholesterol (LDL)
• Helps maintain healthy weight
• Helps prevent diabetes
• Helps maintain a healthy mind (stress and
mood control)

Walk for
Health:
A Health Habit
to Cultivate
Walk for
Health:
A Health Habit
to Cultivate
Walking to reduce risk for / death from
cerebrovascular accidents (STROKE)

Walk for
Health:
A Health Habit
to Cultivate
Walk for
Health:
A Health Habit
to Cultivate
Regular exercise (which includes walking) can
help lower your blood pressure, maintain a
healthy weight and reduce your risk of stroke
by 27%.
Women who walk at least three hours a week
have a 43% lower stroke risk compared with
women who are inactive.
https://www.health.harvard.edu/diseases-and-
conditions/take-a-walk-reduce-your-risk-of-suffering-a-
stroke

Walk for
Health:
A Health Habit
to Cultivate
Walk for
Health:
A Health Habit
to Cultivate
STROKE?
• Improves blood flow
• Lowers blood pressure
• Lowers the bad cholesterol (LDL)
• Helps maintain healthy weight
• Helps prevent diabetes
• Helps maintain a healthy mind (stress and
mood control)

Walk for
Health:
A Health Habit
to Cultivate
Walk for
Health:
A Health Habit
to Cultivate
Walking to reduce risk for / death from CANCER

Walk for
Health:
A Health Habit
to Cultivate
Walk for
Health:
A Health Habit
to Cultivate
Physical activity reduces risk for development of
cancers and also risk of dying from cancers.
Walking is one type of physical activity.

Walk for
Health:
A Health Habit
to Cultivate
Walk for
Health:
A Health Habit
to Cultivate
Walking reduces risk for cancer (in about 13
types of cancers).
Some with more than 20% lower risk.
• Colon cancers
• Breast cancers
• Uterine cancers
• Lung cancers
Prostate cancers
• Stomach cancers
• Esophageal cancers
• Kidney and bladder cancers
• Blood cancers
• Head and neck cancers

Walk for
Health:
A Health Habit
to Cultivate
Walk for
Health:
A Health Habit
to Cultivate
How physical activity reduces your cancer risk
• Lowering the levels of sex hormones, such
as estrogen, and growth factors that have been
associated with cancer development
and progression [breast, colon]
• Preventing high blood levels of insulin, which
has been linked to cancer development and
progression [breast, colon]
• Reducing inflammation

Walk for
Health:
A Health Habit
to Cultivate
Walk for
Health:
A Health Habit
to Cultivate
How physical activity reduces your cancer risk
• Improving immune system function
• Altering the metabolism of bile acids,
decreasing exposure of the gastrointestinal
tract to these suspected carcinogens [colon]
• Reducing the time it takes for food to travel
through the digestive system, which decreases
gastrointestinal tract exposure to possible
carcinogens [colon]
• Helping to prevent obesity, which is a risk
factor for many cancers

Walk for
Health:
A Health Habit
to Cultivate
Walk for
Health:
A Health Habit
to Cultivate
Recommendations on walking (re: cancer)
300 minutes or 5 hours of moderate exercise like
a brisk walk, every week to reduce cancer risk
45 minutes a day
• make your heartbeat and breathing faster and
makes you sweat

Walk for
Health:
A Health Habit
to Cultivate
Walk for
Health:
A Health Habit
to Cultivate
With WALKING being shown to beneficial in
reducing about 30% of each of the top 3 common
causes of death among Filipinos,
cause of death
WALKING is strongly recommended for all
Filipinos if they want to live as long as possible.
WALKING is free, easy, and doable for almost
everybody.

Walk for
Health:
A Health Habit
to Cultivate
What is a good WALKING PROGRAM?
Walk for
Health:
A Health Habit
to Cultivate
There are a lot of different recommendations on
how fast, how long, how many times in a day or
week, etc.
I will give my personal recommendations based
on my personal experience.
I will talk the talk and walk the talk.
Note: I have been daily walking exercise since
2015 (7 years – in 2022).

Walk for
Health:
A Health Habit
to Cultivate
Walk for
Health:
A Health Habit
to Cultivate
ROJoson Walking Program
How frequent: daily and not 3 x a week as there
is a tendency or temptation to procrastinate in
nondaily schedule.
If you miss a day of walking because of some
unavoidable reasons, resume the daily schedule
as soon as possible.
DISCIPLINE AND PERSEVERANCE = name of game
(I have been doing daily walking for the past 7 years and
am now near 74 years old.)

Walk for
Health:
A Health Habit
to Cultivate
Walk for
Health:
A Health Habit
to Cultivate
How long per walking session?
At least 45 minutes (may extend to 60 minutes)
of straight or continuous walking, may be fast
(brisk) or not fast.
Some authors would recommend 30 minutes per
walking session (would be sufficient)!

Walk for
Health:
A Health Habit
to Cultivate
Walk for
Health:
A Health Habit
to Cultivate
How many times in a day?
At least once in a day with at least 45 minutes
(may extend to 60 minutes) of straight or
continuous walking, may be fast (brisk) or not
fast.
I have been doing this twice a day during the
COVID19 pandemic (2020 to 2022).

Walk for
Health:
A Health Habit
to Cultivate
Walking Exercise – Self-discipline, Motivation
and Habit
Walk for
Health:
A Health Habit
to Cultivate
I have been doing daily walking exercises since
2015. I am now on my 7th year.
Is my daily walking exercises for the past 7 years
a result of self-discipline, motivation, or habit?

Walk for
Health:
A Health Habit
to Cultivate
and Habit
Walk for
Health:
A Health Habit
to Cultivate
I have been doing daily walking exercises since
2015. I am now on my 7th year.
Is my daily walking exercises for the past 7 years
a result of self-discipline, motivation, or habit?
I think it is a result of self-discipline and
motivation and which in the end has become a
habit.

Walk for
Health:
A Health Habit
to Cultivate
and Habit
Walk for
Health:
A Health Habit
to Cultivate
Honestly, every day is a struggle for me to do the
daily walking exercises. There are days and times
when I don’t feel doing my walking exercises
anymore especially on a daily basis. I attribute
the daily accomplishment of walking exercises
for the past 7 years to self-discipline and
motivation more than just a phenomenon of
habit.

Walk for
Health:
A Health Habit
to Cultivate
and Habit
Walk for
Health:
A Health Habit
to Cultivate
Self-discipline means self-control. It is doing
what you really want to do, rather than being
tossed around by your feelings like a leaf in the
wind.
It is the ability to control one’s impulses,
emotions, desires and behavior. It is being able to
turn down immediate pleasure and instant
gratification in favor of gaining the long-term
satisfaction and fulfillment from achieving higher
and more meaningful goals.

Walk for
Health:
A Health Habit
to Cultivate
and Habit
Walk for
Health:
A Health Habit
to Cultivate
The intent to achieve meaningful goals
constitutes motivation. I am motivated by an
obligation to myself, by a love of my own body as
I want to stay healthy, I want to stay alive as long
as possible. I am motivated by an obligation to
my family, to stay healthy and alive as long as
possible. I am motivated by an obligation to be a
role model in doing exercises to my relatives,
friends and followers in Facebook.

Walk for
Health:
A Health Habit
to Cultivate
and Habit
Walk for
Health:
A Health Habit
to Cultivate
Self-discipline and motivation are what keep me
accomplishing or doing my daily walking
exercises for the past 7 years.
Habit is secondary; it is the child of self-discipline
and motivation.

Walk for
Health:
A Health Habit
to Cultivate
and Habit
Walk for
Health:
A Health Habit
to Cultivate
In my personal opinion, among my other healthy
lifestyle strategies and tactics,
my daily walking exercise for the past 7 years is
the most tangible contributing factor in my being
alive at near 74 years old.
I firmly believe WALKING is beneficial for our
health, of foremost importance – it can
significantly contribute to our longevity.

Walk for
Health:
A Health Habit
to Cultivate
and Habit
Walk for
Health:
A Health Habit
to Cultivate
To convince you further,
Note that once you develop heart attack and
stroke and did not die from them, the physicians’
prescription always includes WALKING as a
rehabilitation procedure.
This shows the importance of WALKING for
health.
SO, WALK, WALK, WALK.

Walk for
Health:
A Health Habit
to Cultivate
Walk for
Health:
A Health Habit
to Cultivate
As I said earlier, there are a lot of different
recommendations on how fast, how long, how
many times in a day or week, etc.
I just gave my personal recommendations based
on my personal experience.

Walk for
Health:
A Health Habit
to Cultivate
Walk for
Health:
A Health Habit
to Cultivate
Here are some recommendations by other
authors.
10,000 steps
A study in JAMA Neurology (2022) found that
walking about 10,000 steps a day was linked to
less cardiovascular disease (heart disease, stroke
and heart failure), 13 types of cancer, and
dementia.

Walk for
Health:
A Health Habit
to Cultivate
Walk for
Health:
A Health Habit
to Cultivate
If you cannot achieve the 10,000 steps or the
recommended minimum number of minutes of
walking per day and per week,
JUST WALK and WALK and WALK!
Even less than the recommendations of
minimum will have beneficial effects on your
health and longevity.
Something is better than nothing!
“Every step counts. Every minute counts.
Anything is better than sitting."

Walk for
Health:
A Health Habit
to Cultivate
Walk for
Health:
A Health Habit
to Cultivate
Don’t limit walking to leisure time
Several studies have shown that sitting for long
periods over time increases a person’s risks for
diseases, such as cancer and heart disease.
That’s true even for people who exercise
regularly.

Walk for
Health:
A Health Habit
to Cultivate
Walk for
Health:
A Health Habit
to Cultivate
Don’t limit walking to leisure time
So if you really want to reap the rewards of
walking, find ways to include more walking in
your daily activities.
Try these tips:
•Have walking meetings with business colleagues.
•Park far from the entrance instead of finding a front-row
space.
•Get off the train or bus a few stops early, and walk the rest
of the way.
•Walk around the mall a couple of times before shopping.
•Take the stairs instead of the elevator or escalator.

Walk for
Health:
A Health Habit
to Cultivate
ROJoson Walk for Health Sharing
Daily since 2015
Rain or shine on the street
Walking at home
Stationary jogging in room

Walk for
Health:
A Health Habit
to Cultivate
ROJoson Walk for Health
Daily since 2015
Or stationary walking at home

Walk for
Health:
A Health Habit
to Cultivate
ROJoson Walk for Health during COVID19
Lockdown – Walking at home
Daily since 2015

Walk for
Health:
A Health Habit
to Cultivate
ROJoson Walk for Health - Stationary Jogging in
Room
Daily since 2015

Walk for
Health:
A Health Habit
to Cultivate
Walk for
Health:
A Health Habit
to Cultivate

Walk for
Health:
A Health Habit
to Cultivate
Walk for
Health:
A Health Habit
to Cultivate
With WALKING being shown to beneficial in
reducing about 30% of each of the top 3 common
causes of death among Filipinos,
cause of death
WALKING is strongly recommended for all
Filipinos if they want to live as long as possible.
WALKING is free, easy, and doable for almost
everybody.
Summary
Take Away

Walk for
Health:
A Health Habit
to Cultivate
Walk for
Health:
A Health Habit
to Cultivate
Be always in touch with reliable medical
information on WALKING PROGRAM FOR
HEALTH.
Take Away in
relation to
Patient
Empowerment
Knowledge is power; it gives power.
Use the 4Ks of Patient Empowerment:
Kaalaman, Kakayanan, Karapatan and
Kapangyarihan
to gain greater control over decisions in
cultivating WALKING as a HEALTH HABIT.

Empowerment
objective - for
understanding of
the importance of
cultivating WALKING
their health
management.
Walk for
Health:
A Health Habit
to Cultivate

ROJoson PEP Talk: WALK FOR HEALTH - A Health Habit to Cultivate

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ROJoson PEP Talk: WALK FOR HEALTH - A Health Habit to Cultivate