Effect of Face-to-Face vs. E-mail Communication on Fitness and Quality of Life in an Employee-Based Walking Program

The 10-week walking program began by requiring participants to engage in 20 minutes of moderate intensity walking, defined by a rating of perceived exertion (RPE) of 12, 3 days per week. RPE is a validated scale for self-regulation of exercise intensity. An RPE rating of 12-13 corresponds with "somewhat hard" exercise, and approximately 60% Heart Rate Reserve. On alternating weeks, the required walks increased in either intensity (RPE 14) or duration (5 minutes). By the of the 10 week program, participants were walking for 45 minutes a day, 4 days per week, at an RPE of 14. The intervention group had a face-to-face meeting with the researcher once a week. During these small group meetings (3-4 participants plus the instructor), the subjects completed one of their weekly walks with the researcher and were provided with verbal feedback based on a physical copy of a weekly workout log returned to the instructor. They were also provided with verbal encouragement and instruction for the next week.