🔔Walking has a significant positive impact on a person's 👍🍀weight, stress level, and health. It is the cheapest and most ⬆️accessible form of exercise and can be done anytime, 👍👍anywhere. It is also the safest way to get fit and does not 👍require special skills or a high level of fitness.
🤣Benefits of walking:
🐸Weight control
😀Persistent walking can help you lose weight or maintain 🔤🔤your weight. Every step you take burns a corresponding 👍number of calories, depending on your fitness, stride 👍👍length, and walking speed. For example, a 150-pound 😏😏person can burn 100 to 200 calories by walking briskly for 🔤30 minutes (about 4,000 steps). According to a study 🪙🪙published in JAMA Internal Medicine in 2019, walking an🔤 ⭐average of 7,500 steps a day can significantly reduce⭐ 👍👍mortality in older women. Health experts recommend 💊💊walking more than 10,000 steps a day, which is 👏approximately equivalent to consuming 500 calories a day 👍👍(3,500 calories is equivalent to 1 pound of fat) to lose🫰 weight.

📣Health Management:
🔜Walking lowers cholesterol and blood pressure while also ✔️improving lung capacity. Consistently doing this low-🔄impact activity improves your bone and muscle strength, ⭐️🆓which helps support your body, allowing you to walk and 🎵maintain an upright posture. It also has a positive effect on 🎉mental and emotional health.
📣Improves Fitness:
🔍To get the most out of walking, you need to challenge your 🔝cardiorespiratory system by gradually increasing your 🚗💝pace. Achieve your target heart rate range for at least 20 💎minutes throughout your walk to see results. If you don't 📩have a heart rate monitor, you can check intensity by 📣⛏observing how your body responds to walking. If you start 🙃to sweat and your breathing speeds up, but you can still 🔋talk, you're at a moderate intensity. On the other hand, if 💵you stop to catch your breath while talking, you're 🪙💎💳exercising at a high intensity.
📣How to Get Started:
✏️Make the Necessary Preparations
🏠Schedule 20 to 45 minutes of continuous walking each day. 🎵Find the most realistic time you can fit walking into your 🛍lifestyle, and consider the best place to walk. It could be 💥🎉your home, workplace, village, or gym.
🙂Appropriate shoes and clothing. Hydrate before, during, 💱and after exercise. Pay attention to basic walking posture 💰and form. Straighten your back, drop your shoulders, and 💱tighten your core. Then look straight ahead, walk with your 🪙head held high, and swing your arms correctly.
📣Motivate yourself:
👎Invest in a fitness tracker to monitor time, heart rate, 🔥🔗steps, and calories burned. Your progress will motivate you 🤫to stick with an active lifestyle. If you're a "social exerciser," 🆕find a walking buddy or group. To kill boredom, try ➕✨✨listening to your favorite workout playlist or meditating ⚙️😮while you move.
📣Add a challenge to your workout:
🛡In addition to increasing speed and duration, you can 🆒🤫make your walking workout more challenging by choosing ☄️an incline surface, adding a one-pound dumbbell to work 🌐your arms, or incorporating sprints or jogging (interval 👀🙂training). Walking up and down stairs during the day is also 💔a great exercise to take your workout to the next level.

😇Managing and mitigating the impacts of the movement of 👍people and goods on the local and global environment is 👋essential for the Philippine government to protect the 👩‍❤️‍💋‍👨👩‍❤️‍💋‍👨health and well-being of its people and for sustainable 🖕🖕development. Therefore, we must seek to develop:
✉️Economic Goals
🎵Transport plays an important role in supporting the 🌈‼️🔽national economy, which in turn brings opportunities and ✔️prosperity to its people. To support these goals, we need ▶️to:
‼️PUMP Thematic Areas
☄️We can identify a number of thematic areas where ✔️▶️🎤transport-related policies can have a significant impact in ▶️supporting sustainable urban transport:
🔥Non-motorized transport (NMT)
💭Walking remains the most important mode of transport in ➕the Philippines. In Metro Manila, walking still accounts for 👍30% of total trips despite high levels of car dependence ℹ️⬇️(JICA, 2015). Even for motorized trips, journeys often begin and end on foot, highlighting the importance of good 🔄💯💯infrastructure for active and public transport.
✨It is therefore vital that cities provide a safe, comfortable 💧and appropriate environment for pedestrians.
🗓Walking not only avoids emissions from motorized travel, 🥇but also has a positive impact on public health. Walking is 🟢one of the most space-efficient modes of transport and 🔝🆕therefore deserves strong support as a way to address the 🎉growing problem of traffic congestion in cities.
🛍Likewise, bicycles for people and goods are a zero-emission 🏠mode of transportation that is also highly space-efficient 🫦compared to cars and trucks. Walking and cycling are the 📈most important pieces of the sustainable urban 🤫©ℹ️👍transportation puzzle and can be very cost-effective for ⏸❄️governments.
🤡PUMP consists of a set of ten actions that address the 📣💥barriers identified by Philippine cities in providing ➕🎵🎵improved non-motorized transportation facilities.
🧪Efficient, affordable, and economically sustainable 🫐🧦🎁transportation that provides economic vitality for 👼🧸🛷individuals and cities.
☕️Urban transportation systems that reduce negative 🧤🧤🧤impacts on the environment and public health, achieving 🚗“Healthy Cities”.

🎵Walking remains the most important mode of 👍🆕💳💵transportation in the Philippines. In Metro Manila, walking 🙃accounts for 30% of all trips despite high car dependence 👍(JICA, 2015). Even for motorized trips, the journey often 🔄🔤begins and ends on foot, highlighting the importance of 🔄good infrastructure for active public transportation. It is 🆒therefore crucial that cities provide a safe, comfortable, and 👎appropriate environment for pedestrians. Walking not only 💱avoids emissions from motorized trips, but also plays a 💰✏️positive role in public health. Walking is one of the most ⛏space-efficient modes of transportation and therefore ⭐⭐deserves strong support as a way to address the growing 😇traffic congestion in cities.
✨The benefits of NMT (non-motorized transport) can be 🎉🎉maximized by giving it a central role in the Philippine 💔👍National Transportation Policy.

💱The formulation of a national NMT policy will demonstrate 👩‍🔬a commitment to addressing the current problems faced 🫐by pedestrians and cyclists in Philippine urban areas. The 🎁policy will be formulated by the Department of 🔔🧦⭐️🧶Transportation with the help of other government 👍🕯❤️departments and appropriate national or international 🎏🔴NMT experts.

🔔The policy objectives of the National Policy are to:

🗓▪️ Increase walking activities;

⬇️▪️ Increase cycling activities;

🎮▪️ Reduce the fatality rate of pedestrian and cyclist traffic accidents on Philippine roads by 2030.😃

📣FunStep: Stay Active FUNSTEP About this App Key Features: Earn as you walk: Every step counts!
✉️How it works: Download the FunStep app and sign up.
✏️ Activate step tracking on your device.
✏️ Take a walk every day and get rewarded.
✏️ Redeem for real cash rewards.
🔜Start turning your daily steps into rewards with FunStep
🔝FunStep tracks your daily movement and rewards you for staying active.
💸Effortlessly turn your daily walks into real rewards!

🌈Build healthy exercise habits: Build healthy exercise habits with FunStep!
➡️The app tracks and manages your daily steps and exercises as well as your overall step activity.
🤫Share your progress with friends and family with photos or activity updates to inspire others and stay motivated!
👍Connect and share: Share your progress with friends via social media to join a vibrant community.
Stay motivated and inspire others to live a healthier, more meaningful life!📣

📣How we work together：
✨1: We work with health industry partners on projects to 🔄🔄improve global health
💥2: Partners include the NHS, research charities and sports🌈 👑brands
👍3: We design custom, time-limited programmes for those at⏸ 🆓risk of health conditions such as diabetes, cardiovascular ➕disease and weight management🗓
▶️4: The FunStep app is free to users and is the easiest to 🎵use exercise tracking technology, without the need for 🎮🛍expensive wearables
🔜5: We work with partners to develop custom activity plans that incorporate personalised health content, participant leaderboards and customised rewards

➕When you first join, we will give you a pair of shoes that will 🌈🥇record your daily steps. When you reach the daily step count, 👍👍you can receive your reward on the FunStep app for 5consecutive days. Help you develop healthy living habits and ☀️🔒contribute to environmental protection.

🍟When you are willing to join our environmental travel reward campaign for a long time, you can contact your respective administrators for details.👍

📣Our green travel plan is very simple. The APP you download will automatically calculate your daily steps. You can use your steps and recharged coins to exchange some shoes as your props to help you walk every day and exchange for more cash rewards. As long as you walk every day, you can exchange rewards every day.

The more shoe props you have, the more rewards you can exchange every day, and you can directly withdraw this reward to your personal wallet.🔄

🔜Many people do not realize walking counts as physical activity, they think they need to go to the gym or run.✉️
💡Specific strategies to encourage walking
Organize walking groups.✏️
✔️Set achievable goals.🛍
⭐️Walk for a cause.🎮
🔄Make it fun🫦

🌈Being sensitive to people’s barriers to physical activity is important as everyone will have different reasons for not increasing their activity levels.🔒

❌ It is forbidden to use dirty words and colloquial expressions.
❌ It is forbidden to share links and links.
❌It is forbidden to talk about religion and politics.
❌ It is strictly forbidden to have disputes and disrupt the collective order by creating fights/chaos and riots.
❌ It is forbidden to disturb members privately.

✔️ If you ignore the administrator's warning, you will be banned.

📣Group rules:
🗓1: The group opening time is 10:00-21:30.
✉️2: This group is committed to (clear group purpose, such as: learning exchange, interest discussion, environmental protection sharing). Please focus on the topic in the discussion and do not deviate from the core topic of the group.
🔼3: If you have any suggestions or questions, please feel free to contact the administrator, we welcome your feedback!