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Steps to Fitness!        
Walk Kansas is based on the 2008 Physical Activity Guidelines for Americans. It’s important that you find activities you enjoy and that fit into your lifestyle.   The minimum recommendation for moderate physical activity is 150 minutes per week, which is equal to 30 minutes of activity at least five days/week. Muscle strengthening exercises are suggested at least two days each week and you should allow a rest day between.
 
The videos below coordinate with weekly newsletter topics for Walk Kansas 2015. Thanks to James (Jim) R. Thompson, M.S. and ACE Certified Personal Trainer, and Genesis Health Clubs in Manhattan, KS for their help with these videos.
 
Walk Strong Videos

 Week 1
Pull Across Chest

Air Squats and Parallel Arm Raises
Posture
Treadmill Intervals

 Week 2
Goblet Squat
Dumbbell Deadlift
Basic Push-Ups
Push-Ups - The Next Level

Monster Squat
Basic Push Ups
Seated Hamstring Stretch and Hip Flexor Stretch
Lunge Hip Flexor Stretch

 Week 3
Leg Curl on Ball

 Week 4
Free Weights: Curls
Free Weights: Chest Press

 Week 5
Planks
Planks - the next level
Fitness Ball Ab Crunch
Plank Variations
Plank Variations - the next level
 Week 6
Yoga Basics
More Yoga Poses
 Week 7
Balance
Balance: The Next Level
Treadmill Intervals
 Week 8
Glute Bridges
Med Ball Slam
Walking Lunge
Weighted Lunge
 
The videos below feature information on getting the most from your walking routine and guidelines for basic strength training exercises. Thanks to Peters Recreation Complex at Kansas State University for their help with these videos. 
 

Before and after any physical activity, be sure to stretch.  Here are some resources to help you stretch safely.

general>purple walkers


Running in the USA - Work Hard. Play Harder

Upcoming races in Kansas

 [click the video links below to watch]


 

A health initiative presented by Kansas State University Agricultural Experiment Station and Cooperative Extension Service