Grab your walking shoes and let`s go! Take the first step – registration

April 3 – May 28, 2016
Grab your walking shoes and let’s go!
It is time to kick off Walk Kansas 2016! The program has a new look
and a new website. While the program goals and design are very
similar to previous years, there are a few changes. Here are highlights:
BARTON COUNTY
March 1 – 25 Walk Kansas
Registration is Open
April 3 – Go! Start logging
exercise min. and fruit/veg
Three Challenges
Each team will choose a challenge to work toward:
Challenge 1: Walk across the state (2 ½ hrs. of activity per
person/week)
Challenge 2: Walk a winding diagonal trail from Troy to Elkhart (4
hrs. of activity per person/week) – this is a new challenge!
Challenge 3: Walk the perimeter (6 hrs. of activity per person/week)
April 11- Remember to
reserve your space for lunch
on Wednesday!
What counts toward Walk Kansas minutes?
While it is human nature to try and make any and every activity you
are doing count toward Walk Kansas minutes, the goal of this program
is specific. Count only the minutes of activity that:
▪ are moderate or vigorous intensity – at a level where you can just
barely carry on a conversation or say a few words.
▪ are done for a minimum of 10 consecutive minutes.
▪ are aerobic activities (like walking) AND strengthening exercises.
New this year: If you wear a fitness tracker/pedometer, you can
report steps after you reach 6,000 steps in a day. Report 15 minutes
of activity for 2,000 steps (after 6,000). You decide which method of
reporting works best for you – steps OR minutes of activity.
May 7 – Walk Kansas 5K
for the Fight! Manhattan
April 13 – Walk Kansas Pep
Rally @ GB Rec Center
Noon – 1:00
May 28 – Walk Kansas 2016
concludes
May 28 – Photo Challenge
entries are due
Goals of this program are based on the Physical Activity Guidelines for Americans.
Take the first step – registration
To register online:
If you already have a team, wait for your team captain to start the
online registration process. You will receive a message by email
inviting you to join Walk Kansas and complete online registration.
The team will be identified by your captain’s name at first. After the
team is signed up the captain can add the name your team chooses.
Don’t have a team yet? You can register online as an individual. Go
to www.walkkansas.org and click on “My Walk Kansas”; then click
the yellow Register box. Complete the required personal information.
When it asks if you are a team captain or individual, click Individual.
Authorize the responsibility agreement; Extension Office staff will
assist you in finding a team with similar goals.
Kansas State University Agricultural
Experiment Station and Cooperative Extension
Service
K-State Research and Extension is an equal
opportunity provider and employer.
Kansas State University is committed to making its
services, activities and programs accessible to all
participants. If you have special requirements due to
a physical, vision, or hearing disability, contact the
Director of Institutional Equity, Kansas State
University, 103 Edwards Hall, Manhattan, KS
66506-0124, (Phone) 785-532-6220; (TTY) 785532-4807.
Register with paper forms:
Complete the registration form provided by your captain. Return it, along with payment for the program fee
($8) and t-shirt (optional) to your captain. You can log minutes of activity and fruit/veg consumption on a paper
or electronic log, or you can log directly on the Walk Kansas website. Using the website is “easy peasy”.
Your username is your FirstLast name, “WillieWildcat” & your password is BARTON. (Please change
your password the first time you enter the system.)
Reporting/logging online:
The online system will be ready for you to use beginning April 3. When you log into your account, you will
see a screen similar to this:
The purple horizontal “welcome” bar takes you to the map (to see team progress); a place to “chat” with
your team; “My Team” where all of your team members are listed; and “Log History” where you can view
what you have logged to date. You and your team members will log minutes of activity (aerobic and
strengthening) which automatically convert to miles walked in the system. Log cups of fruits and
vegetables as well. You can also keep track of water consumption (optional).
This system will convert minutes of walking/aerobic activity (see the Walk Tall, Walk Strong Activity Guide
for instructions on what type of activity to report) into minutes (15 minutes = 1 mile). It will also convert the
minutes of strengthening exercises (yellow box) that you log into activity minutes. These totals are instantly
added to your log and your team total in the red box.
In Barton County Contact:
Barton County Extension – 1800 12th St. Great Bend, KS. – 620-793-1910
[email protected]
OR
Great Bend Recreation Commission – 1214 Stone Great Bend, KS – 620-793-3755
[email protected]
Walk Tall, Walk Strong,
Walk Kansas 2016
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!
Helpful
information
Walk Kansas:
www.walkkansas.org
Walk Kansas is based on Physical Activity
Guidelines for Americans. In 2016, we want you to
walk tall and walk strong as you and your team
journey across the state.
Walk Tall
Physical Activity
Guidelines for Americans:
www.health.gov/paguidelines/
When you practice good posture, your spine is strong and stable, and you naturally use
your muscles correctly. Good posture helps maintain natural curves in your spine. Poor
posture does the opposite, which can stress and pull muscles.
Strength Training
http://workshop.agrability.
org/2011/Downloads/
Vincent_07.pdf
Practice good posture when walking. You should be able to draw a straight line from your
ear down to your shoulder, to your hip, knee, and ankle. Tighten your stomach muscles
and tuck your pelvis under your torso.
“Don’t just sit there!”
http://www.washingtonpost.
com/wpsrv/special/health/sitting/
Sitting.pdf
“MyPlate” United States
Department of Agriculture:
www.choosemyplate.gov/
foodgroups/physicalactivity.html
You will also find the
“SuperTracker” here, which can
help you plan, analyze and track
your diet and physical activity.
https://www.supertracker.usda.
gov/default.aspx
Kansas State University Agricultural
Experiment Station and Cooperative
Extension Service
K-State Research and Extension is an equal
opportunity provider and employer. Issued
in furtherance of Cooperative Extension
Work, Acts of May 8 and June 30, 1914,
as amended. Kansas State University,
County Extension Councils, Extension
Districts, and United States Department
of Agriculture Cooperating, John Floros,
Director.
You also feel better when you apply good posture because you carry yourself better,
relieving tension throughout your body. Another bonus — when you practice good
posture, you will appear more confident and it can make you look up to 10 pounds
thinner — instantly!
Walk Strong
We start losing muscle around age 30, and the rate of muscle loss accelerates around age
50. Some muscle loss is part of the aging process, but inactivity accounts for the rest.
Progressive strength training can prevent muscle loss, increase strength and bone density.
It can improve your balance, coordination, and agility, allowing you to perform everyday
movements much easier.
Physical Activity Guidelines for Americans include a recommendation for adults to do
muscle-strengthening activities on two or more days per week. On your Walk Kansas
Activity Log, check the “strengthening” box on days you do strengthening exercises.
You can also count the time you spend doing strengthening exercises in your total Walk
Kansas minutes.
Not sure how to do strengthening exercises? You will find instructional videos at www.
walkkansas.org under “Physical Activity,” and your weekly program newsletter will offer
tips and links to more resources. Consider taking a strength training class, if one is offered
in your community, to learn basic techniques.
Walk Kansas
Physicians say that if walking were a pill, it would be the most widely prescribed
medication. The reason we promote walking is that almost anyone can do it and it is good
for your heart.
My Goals for
Walk Kansas
2016
Physical activity versus exercise — there is a difference. Physical activity is anything
that gets a person moving, such as walking to the mailbox. Exercise is moving at a pace
that increases your heart rate, such as walking around the block. Walk Kansas promotes
both physical activity and exercise. The minutes you report are only those that qualify as
exercise.
It is important to move throughout your day, and especially important that you move —
at least stand — for several minutes every waking hour. For the Walk Kansas program,
however, we ask that you report only minutes of moderate and vigorous exercise that you
do for at least 10 minutes at a time.
Moderate-intensity exercise — Walking or any activity you do at a pace where you can
talk and carry on a conversation. If you can sing, you are not working hard enough. If you
wear am activity tracker, moderate is about 100 steps per minute. Moderate exercise can
include walking, biking, swimming, jogging, hiking, team sports, dancing, aerobic exercise,
Zumba, gardening, and more.
Vigorous-intensity exercise — Any activity you do at a level where you are able to still
talk but not carry on a conversation.
Set a Team Goal
Each Walk Kansas team will set a team goal (challenge) that requires each person to log
2 ½, 4, or 6 hours of exercise per week. Think about your personal goal and what you
realistically accomplish each week as you discuss the team goal with your teammates.
Challenge 1 — Each participant reaches the minimum goal for physical activity — 2½
hours of moderate/vigorous (and strengthening) exercise per week. Collectively, the team
would walk 423 miles during the 8-week program, which is the distance across the state
of Kansas.
Challenge 2 — Take a winding trek diagonally across the state from Troy to Elkhart.
Each person logs 4 hours of activity per week, which would take the team 750 miles.
Challenge 3 — Walk the perimeter of Kansas – 1200 miles – with each person logging 6
hours of moderate/vigorous activity per week.
What counts toward Walk Kansas minutes?
• Moderate/vigorous exercise and activity – at a level where you can carry on a
conversation, but not sing (moderate), or where you can talk but not have a
conversation (vigorous).
• Activity must be done for at least 10 consecutive minutes.
• Time you spend doing strengthening exercises.
If you wear an activity tracker (wrist tracker or pedometer), you can start counting steps
after you reach 6,000 steps in a day. Report 15 minutes of activity for every 2,000 steps
you take above 6,000.*
*Research tells us that most people will not get more than 6,000 steps in their average day. To
be consistent with Walk Kansas goals, we ask you to count only the steps that would be above the
amount you walk in an average day.
celebrate
healthy living
Daily Log
Captain’s Name/Phone/Email Directions: Each day, record your minutes of moderate/vigorous activity (and include minutes of strengthening exercises). Give yourself a (check) if you did strengthening exercises that day. Record cups of fruit/vegetables you eat and glasses or ounces of water you drink (this is optional). Every Sunday, report your weekly total of exercise minutes and cups of
fruits/vegetables to your team captain.
Reminder: You must do the activity for 10 consecutive minutes for it to count toward Walk Kansas. If you wear a activity
tracker to count steps, you may start counting after you reach 6,000 that day. Report 15 minutes for each 2,000 steps
(above the 6,000.)
Sun
Mon
Tues
Wed
Minutes
Week #1
Thurs
Fri
Sat
WEEKLY TOTAL
Min
F/V
Strengthening
Fruits & Vegetables
Water
Minutes
Week #2
Strengthening
Fruits & Vegetables
Water
Minutes
Week #3
Strengthening
Fruits & Vegetables
Water
Minutes
Week #4
Strengthening
Fruits & Vegetables
Water
Minutes
Week #5
Strengthening
Fruits & Vegetables
Water
Minutes
Week #6
Strengthening
Fruits & Vegetables
Water
Minutes
Week #7
Strengthening
Fruits & Vegetables
Water
Minutes
Week #8
Strengthening
Fruits & Vegetables
Water
Kansas State University Agricultural Experiment Station and Cooperative Extension Service
K-State Research and Extension is an equal opportunity provider and employer.
Kansas State University is committed to making its services, activities and programs accessible to all participants. If you have special requirements due to a physical, vision, or
hearing disability, contact the Director of Institutional Equity, Kansas State University, 103 Edwards Hall, Manhattan, KS 66506-0124, (Phone) 785-532-6220; (TTY) 785-532-4807.
Counting Fruits and Vegetables
How much is a cup?
The amount of fruits and vegetables you should eat
depends on your age, sex, and level of physical
activity. Most adults need 2 – 3 cups of vegetables
and 1½ – 2 cups of fruit each day. More specific
recommendations can be found at
www.choosemyplate.gov
VEGETABLES
FRUITS
Spinach & raw leafy greens
Apple
Applesauce
Banana
Cantaloupe
Grapes
Grapefruit
Mixed fruit
(fruit cocktail)
Orange
Orange, mandarin
Peach
Pear
Pineapple
Plum
Strawberries, berries
Watermelon
Amount that counts as 1 cup
of fruit
½ large (3.25” diameter)
1 small (2.5” diameter)
1 cup sliced, chopped, raw or
cooked
1 cup
1 cup sliced
1 large (8” to 9” long)
1 cup diced or melon balls
1 cup whole or cut-up
32 seedless grapes
1 medium (4” diameter)
1 cup sections
1 cup diced or sliced, raw or
canned (drained)
1 large (3-1/16” diameter)
1 cup sections
1 cup canned, drained
1 large (2-3/4” diameter)
1 cup sliced or diced, raw,
cooked, or canned
2 halves, canned
1 medium pear (2.5 per lb)
1 cup sliced or diced, raw,
cooked or canned, drained
1 cup chunks, sliced or crushed,
raw, cooked or canned, drained
1 cup sliced raw or cooked
3 medium or 2 large plums
About 8 large berries
1 cup whole, halved, or sliced,
fresh or frozen
1 small wedge (1” thick)
1 cup diced or balls
½ cup dried fruit is equivalent to
1 cup fruit
Dried fruit (raisins, prunes,
apricots, cranberries, etc.)
1 cup
100% fruit juice (orange,
grape, apple, etc.)
Dark-Green Vegetables
Broccoli
Greens: collards, mustard
greens, turnip greens
Lettuce, endive, romaine
Orange Vegetables
Carrots
Pumpkin
Sweet Potato
Winter Squash
Dry Beans and Peas
Dry bean & peas (black,
garbanzo, kidney, pinto, blackeyed peas, split peas, soybeans
Starchy Vegetables
Corn
Green Peas
White Potatoes
Other Vegetables
Bean Sprouts
Cabbage, green
Cauliflower
Celery
Cucumbers
Green or Wax Beans
Green or Red Peppers
Mushrooms
Onions
Tomatoes
Tomato/mixed veg. juice
Summer squash/zucchini
Amount that counts as 1 cup
of vegetables
1 cup chopped or florets
3 spears 5” long raw or cooked
1 cup cooked
1 cup cooked
2 cups raw = 1 cup of vegetables
1 cup slice/chop; raw or cooked
2 medium
1 cup baby carrots (12)
1 cup mashed, cooked
1 large baked (2-1/4” diameter)
1 cup sliced or mashed
1 cup cubed, cooked
1 cup whole or mashed, cooked
1 cup
1 large ear (8”-9” long)
1 cup
1 cup diced, mashed
1 medium boiled or baked
(2 ½ - 2” diameter)
1 cup cooked
1 cup, chopped or shredded raw
or cooked
1 cup pieces, raw or cooked
1 cup, diced or sliced, raw or
cooked, 2 large stalks
1 cup raw, sliced or chopped
1 cup cooked
1 cup chopped, raw or cooked
1 lg pepper (3” diam, 3-3/4” long)
1 cup raw or cooked
1 cup chopped, raw or cooked
1 large raw (3”), 1 cup chopped
or sliced, raw, canned, or cooked
1 cup
1 cup cooked, sliced, or diced
Why cups instead of servings and portions? A serving is the amount listed on the Nutrition Facts label on a
purchased product. A portion is how much food you choose to eat at one time. Portions and servings vary
greatly from one product, or person, to another. That is why eating recommendations are in actual weights and
amounts of specific foods. (Ex. Cups, ounce equivalents, tablespoons, teaspoons, etc.)
Walk Kansas Photo Challenge
We are seeking inspirational photos from amateur photographers that
capture the spirit of Walk Kansas.
What type?
Photos can show kids, families (including pets), and/or adults
being physically active; supporting Walk Kansas goals for
physical activity and healthy eating; or photos that share a
motivational or inspirational message.
How will they be used?
Photos will be used to promote Walk Kansas, displayed on the
program website www.walkkansas.org, and used in newsletters
and social media.
Who can participate?
Photographer must be a current Walk Kansas participant.
How can I enter?
Submit a high-resolution digital photo before May 28, 2016
to [email protected].
(Photos must work in print, so photo size of 3 mb or larger is best.)
Include your name, email, mailing address, and appropriate
release forms.
♦ All photos submitted must include a signed Photo Reprint
Permission Form:
http://www.communications.k-state.edu/doc/forms/PhotoReprintPermission.pdf
♦ Photos that show faces of individuals must also include a
Publicity/Photo Release signed by each individual:
http://www.communications.k-state.edu/doc/forms/PhotoConsntRlsForm.pdf
♦ All photos submitted become the property of K-State Research
and Extension.
Are there incentives for submitting a photo?
Each photographer that submits a selected photo will receive a
Walk Kansas SportTek shirt of their choice.
Only one incentive item will be awarded per person.
Send signed release
forms to:
NE Area Extension Office
1007 Throckmorton Hall
Manhattan, KS 66506
Questions?
Contact Sharolyn Jackson,
[email protected], 785532-2273.
Individual Registration Form – 2016
celebrate
healthy living
Please complete and return to your local K-State Research and Extension office.
Name Mailing Address City Zip Code Email Phone County/District Gender £ Male
£ Female
Team Captain Team Name If this is a work-site team, please specify company/organization Which age range are you in? (Check one)
£ 17 and under
£ 18 - 29
£ 30 - 44
£ 45 - 59 £ 60 - 74
£ 75 and over
Which of the following best describes you? (Check one)
£ American Indian/Native American
£ Asian£ Black/African American
£ Bi-racial£ Hispanic or Latino £ Native Hawaiian/Pacific Islander
£ White£ Other
I wish to participate in the Walk Kansas physical activity program for the purpose of physical fitness. I understand
that I should have medical approval from my health care professional if I:
»» have chronic health problems such as heart disease or diabetes.
»» have been told by my doctor that I have high blood pressure.
»» have pains in my heart and/or chest area.
»» have any physical conditions or problems that might require special attention in an exercise program.
»» feel dizzy or have spells of severe dizziness.
»» have a bone or joint condition, such as arthritis, that might be made worse by an exercise I am not accustomed
to, or a vigorous exercise program.
»» am a male over age 45 or a female over age 55 AND not accustomed to vigorous exercise.
I agree to accept full responsibility for any injuries I may sustain while participating in this program.
Participant Signature Date Parent/Guardian Signature (If under 18) Date PUBLICITY RELEASE
£ I authorize K-State Research and Extension to record and photograph my image and/or voice for use in research,
educational and promotional programs. I also recognize that these audio, video and image recordings are the property of K-State Research and Extension.
£ No, I do not authorize use of my individual image or voice.
Kansas State University Agricultural Experiment Station and Cooperative Extension Service
K-State Research and Extension is an equal opportunity provider and employer.
Kansas State University is committed to making its services, activities and programs accessible to all participants. If you have special requirements due to a physical, vision, or
hearing disability, contact the Director of Institutional Equity, Kansas State University, 103 Edwards Hall, Manhattan, KS 66506-0124, (Phone) 785-532-6220; (TTY) 785-532-4807.