Walk Kansas

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.

Move Your Way

Move Your Way

Discover the 8 Wonders of Kansas!

Walk Kansas would like to thank Marci Penner and the Kansas Sampler Foundation for their partnership this year. Challenge trails in the program feature the 8 Wonders of Kansas and more!

8 Wonders

The Kansas Sampler Foundation's mission is to preserve and sustain rural culture. The 8 Wonders of Kansas contest series was organized by the Kansas Sampler Foundation to inspire awareness of the beauty and value in Kansas, and to encourage travel. After the overall 8 Wonders of Kansas contest, the eight elements of rural culture were featured in their own contest. The contests ran from 2007-2010 and more than 100,000 people voted. Once the contests were concluded, the Foundation hired Harland J. Schuster of Morrill, Kansas to photograph each of the 216 places in the contest. The result was a beautiful 272-page, 9 x 12" book featuring Schuster's images and Marci Penner's descriptions of 216 special places in Kansas.