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Harper County

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Want to feel better and have more energy?

Maybe you need to blow off some steam from a stressful day or need to get better sleep. Regular exercise can help you achieve this and more. The health benefits from regular exercise and physical activity are hard to ignore, and they are available to everyone, regardless of age, sex, or physical ability. Another fantastic thing about exercise — it’s fun!
Walk Kansas is based on Physical Activity Guidelines for Americans, which recommend a minimum of 150 minutes of moderate exercise per week OR 75 minutes of vigorous exercise/week, and strengthening exercises at least 2 days per week. Walk Kansas also promotes a warm-up and cool-down time and stretching to improve flexibility.




 What counts toward Walk Kansas minutes?

The Walk Kansas program is based on the Physical Activity Guidelines, which promote moderate and vigorous intensity activities. Here are the types of activity you can report as Walk Kansas minutes.

•  Moderate exercise/activity — at a level where you can carry on a conversation, but not sing. Report actual minutes of activity. Activities could include: walking briskly, water exercise, bicycling slower than 10 miles/hour, tennis (doubles), ballroom dancing, general gardening.

•  Vigorous exercise/activity — at a level where you can talk but not have a conversation. You can double the actual minutes you perform vigorous activity and report that number. Vigorous activities could include: racewalking, jogging or running, swimming laps, tennis (singles), aerobic dancing, bicycling 10 miles/hour or faster, jumping rope, heavy gardening, hiking uphill or with a heavy backpack.

•  Combination of moderate and vigorous — where you add short bursts of vigorous activity or intervals. Example: Add several 30-second bursts of running or fast walking to your moderate walking pace. Report actual minutes of activity.

•  Strengthening exercises — report actual minutes.  Strengthening exercises also count and these activities are part of the Physical Activity Guidelines for Americans.

Healthy eating, including beverage choices, also plays a key role in reducing your risk of chronic disease. During Walk Kansas, you will also keep track of fruits and vegetables you eat. How much is enough? For most adults, the recommendation is approximately 1 ½ cups of fruit and 2 ½ cups of vegetables daily. The amount varies depending on your age, sex and level of physical activity.

Each participant will receive a weekly newsletter with healthful lifestyle information and a recipe. Classes, programs and events that support Walk Kansas goals will also be available in your community.