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Tag: Walk Kansas

Get “March”ing!

Posted on by djbechard

Walking is a wonderful option for physical activity, but venturing outside in winter months isn’t always appealing.

To get some extra steps in and avoid sitting too much on brutally cold days, try some of these marching in place variations. Use a counter top or chair for balance, if needed. To track your progress, keep a daily tally of how many times you perform one of these options.

Do each for account of 20. Add more repetitions as you are able.

  • High Knees: Standing tall, lift your knees as high as you can while you march.
  • Forward and Back: Take one small step forward with each foot, and one step back with each foot.
  • In and Out: Starting with your feet about a fist’s distance apart, take a small step to the side with one foot and then the other. Take a small step back in with one foot and then the other.

If desired, create your own patterns.  How many times can you do this throughout the day? Aim to increase over time.

By the end of the month you will be ready to join us for Walk Kansas 2023, March 26 – May 20. Contact any Post Rock Extension District office for details on how to register.

By: Jamie Rathbun

Tips To Keep Your Heart Healthy

Posted on by djbechard

Valentine’s Day is known for its roses, big red hearts, and vibrant pink and purple colors. It’s a holiday meant to show someone how much you care for them. February is also known as heart month and what better way to spread love than with a healthy heart?

According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death in America. Healthy food choices and an active lifestyle are two things you can control and will have a huge impact on your heart’s health. So what are some things you can do keep your heart healthy?

Eat a Variety of Foods. One of the keys to a healthy heart is making smart food choices. Eating a well-balanced diet will include a variety of foods such as whole grains, fruits, vegetables, lean protein, and low-fat or fat-free dairy foods.

Know Your Fats. Be sure to incorporate healthy fats into your diet. This means eating foods low in saturated and trans fats and high in unsaturated fats. Saturated fats are usually solid at room temperature and found in animal proteins and dairy foods. Trans fats are commonly found in vegetable oils that go through an industrial process to make the oils solid in form. Unsaturated fats tend to be liquid at room temperature. You can find unsaturated fat most commonly in fish, avocados, nuts, and vegetable oils.

Get Label Savvy. Learning how to read the food label can help you make heart healthy choices especially when it comes to fats. Remember information on the label is based on 2,000 calories per day. Visit the Food and Drug Administration’s interactive nutrition facts label to learn more.

Physical Activity Matters. Physical activity can play an important role in keeping your heart healthy. Regular, moderate physical activity (30-60 minutes most days of the week) can help control blood pressure, manage weight, manage stress, help you sleep better, and help you feel good by giving you more energy throughout the day. Our Walk Kansas program can help get and keep you motivated in your exercise endeavors.

 

By: Jamie Rathbun

Exploring Physical Activity Myths

Posted on by djbechard

We all know that physical activity is good for us, but it is easy to drag our feet – literally. We all have reasons to stay inactive, but sometimes those reasons are based more on myths than reality. Here are some of the most common myths about being physically active and how to replace them with a positive attitude.

“I don’t have enough time to be physically active.” Physical activity does take time, but there are ways to make it doable. If you don’t have 30 minutes in your daily schedule for an activity break, try to find three 10-minute periods. While on your lunch break, walk with a co-worker for 10-15 minutes. This is a great way to hold a short meeting or have social time. Need more family time? Spend time together being active by taking a walk, playing games, or going for a bike ride. Get the whole family involved in household chores like cleaning, vacuuming, and yard work.

“The older you are the less physical activity you need.” Most people become less physically active as they age, but keeping fit is important throughout life – especially as you get older. Regular physical activity increases older adult’s ability to perform routine daily tasks and to stay independent longer. Lack of physical activity can lean to more visits to the doctor, more hospitalizations, and more use of medicines for a variety of illnesses. It’s never too late to start but you should check with your healthcare provider before beginning a new exercise program.

“Being physically active is too expensive. It takes equipment, special shoes, and I have to pay for a gym membership.” Physical activity can be done almost anywhere and does not necessarily require equipment, except a comfortable pair of walking shoes. Walking is perhaps the most practiced physical activity and it is absolutely free, requiring only that you dress appropriately for the weather. Many communities have parks, walking trails, or other pedestrian areas that are ideal for walking, running, or playing.

“Physical activity makes you tired.” Although you may feel somewhat tired during a workout session, you usually feel more energized afterward. Doing any regular physical activity can raise your overall energy levels and make you better able to handle everything you have to undertake during the day. Regular exercise can also improve your sleep and help you manage your stress.

Now that we’ve cleared up these myths and you’ve got a can-do attitude, mark your calendars for Walk Kansas 2023, March 26 – May 20.

Tags: Physical Activity, Exercise, Health, Wellness, Walk Kansas

Source: World Health Organization

By: Jamie Rathbun

Walk Kansas 2022 Promotes Physical Activity & Brain Health

Posted on by djbechard

For the past 20 years, thousands of people enrolled in the program have walked, biked, swam and moved their bodies in many other ways to improve their physical fitness.  Exercise is beneficial not only for our physical health, but also our mental health and our brain.

Walk Kansas will run March 27 through May 21, encouraging teams of six to sign up together and get moving. Each 15 minutes of activity counts for 1 mile of distance, and teams track their mileage virtually as they move across pre-determined routes in or across Kansas.

Registration for Walk Kansas is available online and if you live in Jewell, Lincoln, Mitchell, Osborne, or Smith counties, you will choose “Post Rock District” when registering online. The cost is $10 per person; a program t-shirt can be purchased separately. Team registrations require a captain and up to five additional members, which can live anywhere in or out of the state or country. If you would rather participate solo, individuals can sign up to complete their own challenge.

Paper registration is also available at any Post Rock District office and will open March 7.

This year’s program provides three team challenges:

  • Challenge 1 – “8 Wonders of Kansas” trail, requires each person get at least 2 ½ hours of moderate activity/week and challenges the team to travel 480 miles.
  • Challenge 2 – “Cross Country Trail” requiring 4 hours of activity/week from each person, with the team traveling 768 miles.
  • Challenge 3 – “Little Balkans to Nicodemus Trail” that will require 6 hours of activity from each team member/week, challenging the team to go 1152 miles.

All participants will receive a weekly online newsletter with helpful information on physical activity, improving lifestyle habits, nutrition, and healthful recipes.

Physical activity on its own is something that helps us retain our brain function as we age, and helps delay the onset of dementia and Alzheimer’s disease. It can help manage stress, which is hard on our mind, as well. Join us for the joy of movement and share the experience with friends and family!

By: Ashley Svaty

Walk Kansas 2021: Coming Soon!!

Posted on by mjsaxton@ksu.edu

 

Ready to get moving?  Walk Kansas starts March 28th.  Cost will be $10 per team member.  This year we are offering a solo trail for those walkers who wish to set out on their own path along with the team challenges we’ve utilized in the past.

Each weekly newsletter will focus on ways that we can prevent, delay, and manage chronic health conditions such as heart disease, diabetes, cancers, and osteoporosis. Ashley is also looking forward to featuring fun and healthy recipes for you, so you do not want to miss out on the fun.

Registration will open mid-March at www.walkkansasonline.org and be sure to choose “Post Rock District” when asked which county/group to register in.  Be sure to follow us on Facebook at https://www.facebook.com/postrockextension  or contact the Lincoln office at 785-524-4432 for more information or help with registration.

Join us for the joy of movement and share the experience with friends and family!

By: Ashley Svaty

Walk Kansas 2021: Save the Date!

Posted on by mjsaxton@ksu.edu

This year we are moving back the start date for Walk Kansas a bit and beginning our 8 week healthy living challenge on March 28th and will wrap up on May 22nd. Look for more information in our March Knowledge to Action newsletter and start gathering your motivating team members now! Before Walk Kansas begins, move your way and have fun exploring your local parks and trails.

By: Ashley Svaty

Let’s Walk Kansas!

Posted on by Marci Metz

K-State Research and Extension is pleased to offer Walk Kansas, a health initiative designed to help you move more, eat better and live life to the fullest. Walk Kansas is a team-based program, meaning that you are part of a 5-6 member team and together you will select a goal (challenge) to work toward during the 8 weeks (March 15-May 9, 2020). Here are the options for your team:

  • Challenge 1: 8 Wonders of Kansas! This journey requires each person to get 2 ½ hrs of activity per/wk.
  • Challenge 2: Cross Country, which requires 4 hrs of activity per person/week.
  • Challenge 3: Little Balkans to Nicodemus –This requires 6 hrs of activity per person/week.

This year, each Post Rock District Walk Kansas captain of a team of 5-6 will receive a Walk Kansas waist pouch! Registration is now open at www.walkkansasonline.org or by visiting any Post Rock District Extension office.  If registering online, be sure to choose “Post Rock District” as your county/district. Registration for Walk Kansas is $10 per participant t-shirts, long sleeve shirts, and sweatshirts are available for an additional cost.  If you’re looking for something motivating and fun to beat those winter blues, join us for Walk Kansas 2020!

By: Ashley Svaty