Winter may be imposing its lull on some people’s exercise programs, but K-State Research and Extension, Cottonwood District is gearing up for one their most popular programs.  

We have our thoughts squarely fixed on spring’s warmer days and a program that is nearing a quarter century of getting folks moving. 

Walk Kansas is a team-based challenge that encourages people to walk, jog, run, bike swim or do whatever they need to live more healthfully. The program routinely draws more than 5,000 participants in Kansas and across the country. 

Walk Kansas was founded in 2001 on the principle that if teams of four to six people would meet the minimum guidelines for physical activity over eight weeks, they could collectively and virtually walk across the state of Kansas – or approximately 423 miles. 

The U.S. Centers for Disease Control and Prevention recommends 150 minutes of moderate to vigorous physical activity each week – or about 30 minutes a day, five days a week. 

When you think about a moderate activity, there’s an easy way to gauge if you’re getting that. It’s called the Talk Test. Whatever activity you’re doing, if you can barely have a conversation, but not sing, then you’re exercising at a moderate level.

The Cottonwood District is encouraging those interested in Walk Kansas to begin forming their teams now. Registration opens on March 4, and the eight-week challenge will run from March 31 through May 25. Walk Kansas is also open to those who want to take on the eight-week program by themselves, rather than forming teams. Cost is $10 per person. 

Walk Kansas is open to participants beyond Kansas. In fact, captains can form their team with family members or friends who live in other states or even other countries. Each team member walks when they want, where they want. 

The bottom line is to just move, no matter what type of activity you enjoy, to limit those periods of time when you’re sitting. A lot of us have jobs in which we do more sitting and working in front of computers, and that’s exhausting in it’s own way. So, we need to get into the habit of getting up every 30 minutes, which is ideal, but at least once an hour to move around a little bit. That’s a habit that you can get into that is really good.

Obesity and overweight rates have been going up rapidly in our state and country. Any way we can find to move ourselves and our children will be beneficial. Walk Kansas is open to school age children as well. This might be a good incentive to get kids moving!

Another benefit of Walk Kansas, is the weekly newsletter, which includes tips on other healthy habits – such as tips on sleep, diet, strength, balance and more.

Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 785-628-9430 or moniquek@ksu.edu.