1. K-State home
  2. »Research and Extension
  3. »Walk Kansas
  4. »Make It Fun

Walk Kansas

Walk Kansas State Leader

Sharolyn Jackson
Sharolyn Flaming Jackson
K-State Research and Extension
1007 Throckmorton Hall
Manhattan, KS 66506


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

Make It Fun!

Add music

  • Music makes a strenuous activity seem easier and more enjoyable!
  • Warm up, stretch and cool down to music that around 100 – 110 beats per minute (BPM).
  • Strength exercises should be approximately 110 to 120 and endurance (aerobic) higher than 120 BPM.
  • Determine the beats per minute to your favorite tune using a BPM calculator.

Buddy Up

  • A fitness buddy gives you that extra push.
  • A recent study shows that people were five times more likely to exercise if their spouse did. 
  • Your fitness buddy could have two legs, four legs, or no legs at all!

Try a new activity

  • Take classes or join group activities, such as Yoga, Pilates, Pound, a spin class, water exercise, belly dancing, kick boxing, just to name a few.
  • Invite friends for a hike or bike ride on Saturday mornings.
  • Prevent boredom – make it something you look forward to!

Twila and LillyGet outside

  • Research suggests that taking exercise outdoors can decrease feelings of tension, anger and depression.
  • Unplug from technology and take a hike!

Play, like a child

  • Swing on a swing set to work your upper body; jump rope for your heart; play tag to burn up calories; play hopscotch to improve balance; or organize a ball game!
  • The bottom line is, people of all ages benefit from unstructured play time.