It’s a well-known fact the simple act of walking is one of the most beneficial things you could do for yourself. It’s free, requires no special equipment, can be done indoor or outdoors and is easy to slip into a daily routine.
People walk for recreation, exercise, relaxation and a myriad of reasons. Some enjoy walking alone, enjoying the solitude and encounter with nature. Others enjoy walking with a friend making an evening stroll a great way to catch up.
K-State Research and Extension put a program in place 23 years ago to promote walking as an overall health benefit. Walk Kansas is a team-based challenge that encourages teams of six to exercise and live more healthfully while working toward a common goal. The program runs March 26 through May 20. While registration is closed for this year, the guidelines are easy to follow and easy to do on your own.
“When we created Walk Kansas in 2001, we were looking at the Physical Activity Guidelines for Americans, which recommend a minimum 150 minutes of activity per week. So, we determined that if six people would collectively meet the minimum guidelines of physical activity, they could virtually walk across the state of Kansas, which is 423 miles, in about eight weeks,” said Sharolyn Jackson, state leader, Walk Kansas.
There are four routes from which to choose. The team’s progress is charted according to the route chosen.
Route 1 is 435 miles past the Eight Wonders of Kansas. An online map shows team members some of the sights they’ll pass as they work toward their goal. Teams can reach this goal by meeting the minimum guideline of 150 minutes per week for each team member.
Route 2 is new and begins in New Mexico! The distance to cover is 640 miles and requires 200 minutes of activity per week for each team member.
Route 3 is a challenge of 764 miles, stretching from the northeast corner of the state to the southwest corner, requiring 250 minutes per week from each team member.
Route 4 is called the Little Balkans route, beginning in southeast Kansas to Nicodemus, with numerous turns. Those teams ambitious enough to take on this challenge will cover 1,200 miles – or six hours of exercise per week, per person.
There is also a “solo trail” for anyone who doesn’t have a team or prefers to do the challenge on their own.
In addition to tracking minutes of activity, participants are also asked to track the cups of fruit and vegetables they have each day, as well as the amount of water they drink. Participants are also encouraged to add in some sort of strength training two days each week.
Whether following a program or just taking a walk around the block every morning, walking is a good way to burn calories. The rate of the burn could be dependent on walking speed, distance covered, the terrain and the walker’s weight. In fact, according to health.harvard.edu walking counteracts the effects of weight-promoting genes.
Harvard researchers looked at 32 obesity-promoting genes in over 12,000 people to determine how much these genes contribute to body weight. They discovered among the study participants who walked briskly for about an hour a day, the effects of those genes were cut in half. Walking has even been shown to tame a sweet tooth. Two studies from the University of Exeter found a 15-minute walk can curb cravings for chocolate and even reduce the amount of chocolate you eat in stressful situations. Additionally, the latest research confirms that walking can reduce cravings and intake of a variety of sugary snacks.
Walking at least 30 minutes a day, five days a week can reduce your risk of coronary heart disease by 19%. An American Cancer Society study that focused on walking found that women who walked seven or more hours per week had a 14% lower risk of breast cancer than those who walked three hours per week or less.
Because walking helps lubricate and strengthen the muscles that support the joints, walking can protect the joints, including knees and hips. Walking may also provide benefits for people living with arthritis, such as reducing pain. And walking 5 to 6 miles a week may also help prevent arthritis.
Walking is no good for anyone, however, if you don’t stay safe. To ensure your safety, walk in areas designated for pedestrians, wear reflective tape on your clothing, wear sturdy shoes with good heel and arch support, wear loose and comfortable clothing, drink plenty of water before and after and wear sunscreen, even on cloudy days.
Most importantly, enjoy the walk!
