Grab your gear – it’s time for Walk Kansas! It matters to your health ---- what you eat…that you move throughout the day…that you get moderate to vigorous activity regularly to keep your heart healthy…that you manage stress well and get enough rest. These are cornerstones for a healthy lifestyle and things we will focus on during the 8 weeks of Walk Kansas. This is a team-based program, meaning that you are part of a 6-member team and together you will select a goal (challenge) to work toward. Here are the options: Challenge 1: Walk across the state (2 ½ hrs of moderate activity per person/week) Challenge 2: Walk a winding diagonal trail from Troy to Elkhart (4 hrs of activity per person/week) Challenge 3: Walk the perimeter of the state (6 hrs of activity per person/week) Each person logs minutes of moderate/vigorous activity and these are converted to Walk Kansas miles (15 minute = 1 mile) on the website. What counts toward Walk Kansas minutes? Movement throughout your day is important. For this program, however, we specify the types of activity to report as Walk Kansas minutes (based on the Physical Activity Guidelines for Americans.) 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. If you wear a fitness tracker: You can report steps after you reach 6,000 that 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. Do not report both. Take the first step – register for Walk Kansas! To register online at www.walkkansasonline.org: If you already have a team, wait for your captain to register the team online. You will receive a message by email asking you to complete registration by giving your consent to participate. Your captain will be responsible for paying fees for the entire team, so make sure you reimburse your captain for your registration fee (and t-shirt, if appropriate).

March 19 – May 13, 2017 BARTON COUNTY

Kansas State University Agricultural Experiment Station and Cooperative Extension Service

K-State Research and Extension is an equal opportunity provider and employer.

Important dates: February 22 – March 15 Registration is Open March 19 – Go! Log exercise minutes, fruits & veggies April 5 – Last day to order Walk Kansas apparel April 28 – Registration deadline for WK Pep Rally May 3 –Walk KS Pep Rally 12:00 – 1:00 p.m. at the Rec Center / 1214 Stone May 6 – Walk Kansas 5K for the Fight! In Manhattan May 12 – Photo Challenge entries due May 13 – Walk Kansas 2017 ends.

If you don’t have a team, and would like to join one, go online and register as an individual. The Extension office will connect you with a team that has similar goals. 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 online at www.walkkansasonline.org. Report/Log online: The online system will be ready for you to use beginning March 19. 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 and learn more about the destination points on your trail and some Kansas history); a place to “chat” with your team; and you can view your “log history.” On the very top of the bar, there are links to Events, Resources and you can Shop for Walk Kansas merchandise. You and your team mates will log minutes of moderate/vigorous activity (at least 10 consecutive minutes) into the system and it converts to miles (15 min = 1 mile) which will display in the purple box as miles. Total team miles will show in the red box. Check the days you do strengthening exercises in the yellow box; log water in the blue box (optional) and cups of fruits/veggies in the green one.

Barton County Extension 1800 Kansas Avenue Great Bend, Kansas 67530

620-793-1910 bwalton@ksu.edu

Participant 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. Your captain will enter the name of your team and communicate that with you. Follow the instructions in the email; complete required personal information and authorize the responsibility agreement. You will have the option to purchase merchandise in the Walk Kansas “shop” at this time. (Orders for merchandise will be accepted until April 3.) Your captain can also place a merchandise order for you when he/she registers the team. Team captains are required to pay all registration fees for the team at the time of registration, so they will be collecting the $8 participant fee from you. Don’t have a team yet? You can register online as an individual and the Extension Office will place you on a team that matches the goal you have selected. Go to www.walkkansasonline.org and click the yellow Register button. Enter information to create your user profile. On the next page, select a goal/challenge that matches your goals. Next, select the individual registration option. The next page will ask you to authorize a responsibility agreement and photo release. After this, the Walk Kansas Store will display. Your registration fee will appear in your “cart” and you can also place an order for merchandise, if you choose. When you are finished, click the blue “check out” button on the bottom of the page. This is important as your registration is not complete until you do this. The final step is to pay online or select the option to pay by check. Tax is included on merchandise only and not the program fee.

Online Registration and Logging Instructions – 2017 BARTON COUNTY

Kansas State University Agricultural Experiment Station and Cooperative Extension Service

K-State Research and Extension is an equal opportunity provider and employer.

Registration Highlights ♦ Step 1: Team of 6 people forms and selects a captain. ♦ Step 2: Captain registers team online and enters email, or mailing address, for all team members. ♦ Step 3: Team members receive email, or postage mail, invitation; each member completes registration. ♦ Registration is complete when all members enter user profile information, authorize responsibility agreement, and pay fees. ♦ All team members log online (instructions on next page) or report to captain weekly. Participants can log online daily, or up to one week at a time.

Reporting/Logging Online: The online system will be ready for you to use beginning March 19. When you log into your account, you will see a screen similar to this:

The purple horizontal “welcome” bar takes you to the map. Here you can see your team progress and learn more about the destination points on your trail and some Kansas history. To access the “chat” box, where you can chat with your team mates, click on “Team Chat” on the purple bar, or on “Chat” in the red box. On the very top of the bar, there are links to Events that are planned for your county/district; Resources provided by your Extension agent, and you can Shop for Walk Kansas merchandise. To log activity/exercise minutes, click on “Log” in the purple box. You and your team mates will log minutes of moderate/vigorous activity (at least 10 consecutive minutes) into the system and it converts to miles (15 min = 1 mile) which will display in the purple box as miles. (See your Walk Kansas Activity Guide for more detail on what type of activity to report.) Total team miles will display in the red box. Check the days you do strengthening exercises in the yellow box; log 8 oz. glasses of water in the blue box (optional) and cups of fruits/veggies you eat in the green box. Where can I see how other teams are doing? Team progress for all teams in your county/district will be displayed. To see this information, click the “Leaderboard” button on the log in page, just below where you would enter your username and password. You will not log in to the system to see this information. Choose the county/group you wish to view and the information will be displayed.

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. As you add more physical activity to your daily routine, we want you to focus on posture and include strengthening exercises at least two days per week.

Posture Power 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.

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.

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!

Strength Training Counts 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

Activity Guide

Kansas State University Agricultural Experiment Station and Cooperative Extension Service K-State Research and Extension is an equal opportunity provider and employer.

Barton County Extension

620-793-1910 1800 Kansas Avenue Great Bend, Kansas

67530

bwalton@ksu.edu

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.

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.

Helpful Information Walk Kansas: www.walkkansas.org

Physical Activity Guidelines for Americans: https://health.gov/ paguidelines/guidelines/

Strength Training http://workshop.agrability.org/2011/Downloads/ Vincent_07.pdf

“Don’t just sit there!” http://www.washingtonpost.com/wpsrv/special/ health/sitting/Sitting.pdf

“MyPlate” United States Department of Agriculture: www.choosemyplate.gov

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

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.

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.

My Goals for 2017

Walk Kansas Photo Challenge We are seeking inspirational photos from amateur photographers that

illustrate 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 12, 2016 to sharolyn@ksu.edu. (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, sharolyn@ksu.edu, 785-532-2273.

celebratehealthy living

Walk Kansas

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.

Daily Log

Directions: Each day, record your minutes of moderate/vigorous activity (and include minutes of strengthening exercis-es). Give yourself a (check) if you did strengthening exercises that day. Record cups of fruit/vegetables you eat and glass-es 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 Thurs Fri Sat WEEKLY TOTAL

Week #1

Minutes Min F/V

Strengthening

Fruits & Vegetables

Water

Week #2

Minutes

Strengthening

Fruits & Vegetables

Water

Week #3

Minutes

Strengthening

Fruits & Vegetables

Water

Week #4

Minutes

Strengthening

Fruits & Vegetables

Water

Week #5

Minutes

Strengthening

Fruits & Vegetables

Water

Week #6

Minutes

Strengthening

Fruits & Vegetables

Water

Week #7

Minutes

Strengthening

Fruits & Vegetables

Water

Week #8Minutes

Strengthening

Fruits & Vegetables

Water

Captain’s Name/Phone/Email

Individual Registration Form – 2017

Name Mailing Address City Zip Code County/District Email Phone 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) £ Under 5 £ 5 - 12 £ 13 - 17 £ 18 - 24 £ 25 - 34£ 35 - 44 £ 45 - 54 £ 55 - 64 £ 65 - 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

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.

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 prop-erty of K-State Research and Extension.

£ No, I do not authorize use of my individual image or voice.

Please complete and return to your local K-State Research and Extension office.

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Walk Kansas