Walking is one of the easiest ways to be physically active. All you need is a comfortable pair of walking shoes and a little time.
There are many other activities that provide the same benefits as walking, but the most important thing is to be active your way by choosing activities you enjoy!
Start at a level of intensity that is appropriate for you and do a little more each day. Moderate level activities are fine, and once you feel comfortable with these you can trade some of that time for more vigorous activities.
A simple way to make sure that you are not overdoing it is to take the "talk/sing" test. You should be able to breathe comfortably, deep and rhythmically at all times during physical activity. If you can't easily talk, your activity level is too intense. If you are so comfortable that you could sing, it's time to pick up the pace a bit.
A few minutes of warm up time before exercising is important. A warm-up will prepare the heart and other muscles for the activity ahead. You can do a slower version of the activity you plan to do. Also include stretching before you exercise routine.
When you are finished with the activity, cool down by walking or performing gentle stretching for five to ten minutes. If you stop the activity suddenly, you might get stiff muscles or feel weak and dizzy. Always pay attention to your body and the signs and symptoms of over- exertion.
Many people in Crawford county and across the state will be putting on their walking shoes to once again join the annual K-State Research & Extension Walk Kansas program. Last year close to 600 residents of Crawford County and over 20,000 state-wide participated in this 8- week health and wellness challenge.
The goal of the program is to form a team of six individuals who collectively will walk the equivalent of 423 miles, the distance across the state of Kansas over the eight weeks.
The program runs March 7th through May 1st. Cost of the program is $5.00 and Walk Kansas t- shirts are available for additional $6.00, if you wish.
Crawford county residents can sign-up for the program by calling the Crawford County Extension Office at 620-724-8233 or e-mailing cr@ksre.ksu.edu.
Team captains will need to collect miles walked and turn in team totals each week. Activities throughout the program will include prizes and incentives along with a kick-off event and a celebration at the end of the program.
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Walking is one of the easiest ways to be physically active. All you need is a comfortable pair of walking shoes and a little time.
There are many other activities that provide the same benefits as walking, but the most important thing is to be active your way by choosing activities you enjoy!
Start at a level of intensity that is appropriate for you and do a little more each day. Moderate level activities are fine, and once you feel comfortable with these you can trade some of that time for more vigorous activities.
A simple way to make sure that you are not overdoing it is to take the "talk/sing" test. You should be able to breathe comfortably, deep and rhythmically at all times during physical activity. If you can't easily talk, your activity level is too intense. If you are so comfortable that you could sing, it's time to pick up the pace a bit.
A few minutes of warm up time before exercising is important. A warm-up will prepare the heart and other muscles for the activity ahead. You can do a slower version of the activity you plan to do. Also include stretching before you exercise routine.
When you are finished with the activity, cool down by walking or performing gentle stretching for five to ten minutes. If you stop the activity suddenly, you might get stiff muscles or feel weak and dizzy. Always pay attention to your body and the signs and symptoms of over- exertion.
Many people in Crawford county and across the state will be putting on their walking shoes to once again join the annual K-State Research & Extension Walk Kansas program. Last year close to 600 residents of Crawford County and over 20,000 state-wide participated in this 8- week health and wellness challenge.
The goal of the program is to form a team of six individuals who collectively will walk the equivalent of 423 miles, the distance across the state of Kansas over the eight weeks.
The program runs March 7th through May 1st. Cost of the program is $5.00 and Walk Kansas t- shirts are available for additional $6.00, if you wish.
Crawford county residents can sign-up for the program by calling the Crawford County Extension Office at 620-724-8233 or e-mailing cr@ksre.ksu.edu.
Team captains will need to collect miles walked and turn in team totals each week. Activities throughout the program will include prizes and incentives along with a kick-off event and a celebration at the end of the program.
