Q: When is the Walk Kansas program this year?

A: It is March 12-May 6. Last year, Douglas County had 68 teams with 391 individuals participate in Walk Kansas. These teams walked and/or exercised an equivalent of 44,020 total miles. A statewide program, Walk Kansas was designed to improve the health of Kansans by increasing the amounts of physical activity each person gets each week. According to the 2005 Dietary Guidelines for Americans, at least 30 minutes of moderate intensity physical activity most days of the week is recommended to reduce the risk of chronic disease in adulthood. Increasing the intensity or the amount of time of physical activity can have even greater health benefits and may be needed to control body weight. About 60 minutes a day may be needed to prevent weight gain. Children and teenagers should be physically active for 60 minutes every day. Consider this, if you eat 100 more food calories a day than you burn, you’ll gain about 1 pound in a month.

Q: What exactly is Walk Kansas?

A: Walk Kansas is an eight-week walking/physical activity program that encourages co-workers, friends, neighbors, family members, and schoolmates to come together as a team to motivate each other to increase physical activity. This is an excellent opportunity to promote health and fitness, and at the same time build unity and teamwork within the work place, community and family.

There are many benefits to walking and increasing physical activity:

• Burns energy. If you walk 30 minutes daily, five days a week, you’ll lose 1 pound in five to six weeks.
• Increases metabolism for up to 12 hours. You’ll burn more calories even at rest.
• Increases lean body mass. Even when you’re not moving, lean burns more calories than fat.
• Stronger muscles. Easier to carry and lift things, and it makes the heart muscle strong, too.
• Coordination and flexibility. Body moves with greater ease, and range of motion improves.
• Endurance. Won’t tire as easily and more stamina for the rest of the day.
• Relieves stress and promotes better sleep. Helps body relax and releases emotional tension.
• Stronger bones. Weight-bearing activities reduces chance of fractures.

Participants will have the opportunity to participate in a more nutrition based component of Walk Kansas. Good nutrition is an important part of a healthy lifestyle. To encourage Walk Kansas participants to consume a diet rich in fruits and vegetables each day, servings of fruits and vegetables can be documented along with physical activity.

Q: How many are on a team and how far do we have to walk?

A: Participants form six-member teams with one person selected as a team captain.

Each team is challenged to walk/run/bike/swim, etc. 423 miles, the distance across Kansas. The goal is approximately 30 minutes a day or 1.75 miles for 5 days a week. The nutritional goal is for each individual is to consume at least 25 servings of fruits and vegetables each week and report their total to the team captain.

Teams will choose a name and a team captain who will turn in mileage via the phone or e-mail to K-State Research & Extension- Douglas County weekly. After Walk Kansas gets started, participants will be able to log onto the K-State Research and Extension Web site to compare the progress of their team to other teams in the county and state.

A: I’m not sure if I can get five more people to make up a team. Is there any way that I can still participate?

A: Yes, you can. We will assist in coordinating participants to make up a team if you can’t get your own team together. Just give me a call or e-mail me so we can get your name on a list. Once we have a group of six interested participants, we will randomly select a captain and he or she will coordinate your team.

A: : Are there other physical fitness activities besides walking that can be counted in the Walk Kansas program?

A: Team members will be able to count activities other than walking as long as the activities are of moderate intensity. Approved activities include bicycling, racquetball, running, swimming, rollerblading, aerobic exercise machines, aerobic exercises (including dance, step aerobics, yoga, etc.), weight training, and team sports (including basketball, soccer, and rugby). Participants may also count time spent mowing the lawn with a push mower. Participants will be able to count every 15 minutes of the accepted activities as one mile of walking. This allows teams and individuals to personalize the program to meet their needs and satisfy the fitness goal of 423 miles.

A: How much does it cost to participate?

A: The registration fee is $5 per individual or $10 per household plus $5 for each Walk Kansas T-shirt. The registration fee covers nine newsletter mailings, a celebration event and incentives.

A: Who can sign up?

A: Walk Kansas is for adults and children. This program works effectively because anyone can do it. You can do the physical activity individually or as a group. You can do it anytime of the day and you do not have to go to a specific location. The friendly competition among and between teams makes it fun, motivational and inspirational.

A: : How do teams sign up for Walk Kansas?

A: Contact K-State Research & Extension-Douglas County at 843-7058, go to 2110 Harper St. or e-mail skrumm@oznet.ksu.edu and ask for a Captain’s Packet. The packet includes information about Walk Kansas and registration forms for each team member. Registration is requested by March 1, but it will be accepted through March 11.