It’s as simple as putting one step in front of another. That’s the idea behind Walk Kansas, an eight-week program that starts March 15, designed to promote activity, good nutrition and better health. Even Kansans who do not routinely walk or have other fitness routines find Walk Kansas to be an easy way to get moving.

Groups of six people, one serving as a captain, work together toward a common goal – typically to exercise at least 150 minutes per person per week. Although the team does not actually walk across Kansas, by exercising 150 minutes per week, a team of six people would be able to cover the 423-mile distance across Kansas in eight weeks.

Teams that want a greater challenge can set a goal to walk the equivalent of across the state and back, 846 miles or around the perimeter of Kansas, 1,200 miles. The walking can be done individually or in groups, on a treadmill at home, in your neighborhood, or at a gym – whatever works for each individual.

The cost to participate is only $3 per person which covers weekly newsletters, extra activities and statewide program support. An optional Walk Kansas t-shirt can be ordered at an additional cost. Register your team at the Ellis County Extension Office by March 9; walking begins March 15 through May 9. Team registration materials are available at the Extension Office, 601 Main Street in Hays, or online at www.ellis.ksu.edu under “Health and Nutrition.”

Although walking is easy for most people, any moderate-to-vigorous activity can count for Walk Kansas as long as you do it for at least 10 consecutive minutes at a time. So if you play basketball, ride a bike, or work in the garden, Walk Kansas is still a great fit for you.

Team members record minutes of exercise and cups of fruits and vegetables eaten each day and report the totals to their team captain at the end of the week. The captain tallies team totals and reports to the Walk Kansas website each week. The website converts the time walked into miles. Teams can track their progress across or around the state on the website map.

Physical activity reduces stress, combats depression, improves heart health and helps fight off unwanted pounds – and you feel better almost immediately after getting some exercise.

This year’s theme is “Walk Tall, Walk Strong, Walk Kansas, with an emphasis on posture, strength training (which can count toward Walk Kansas minutes), and walking or any activity that promotes cardiovascular health.

Don’t have a team? Contact the Ellis County Extension Office and ask to be placed on a team.

This year marks the 14 th year for Walk Kansas. With a cumulative total of 203,250 participants over the first 13 years, it is considered one of the most successful K-State Research and Extension programs in the state’s extension history.

“We have a lot of conveniences in our lives today,” said Sharolyn Jackson, statewide Walk Kansas coordinator. “Taking care of ourselves is a privilege. Investing in your personal health now pays off down the road, and being physically active is one of the most important steps we can take to improve our health.”

For more information or to register your Walk Kansas team, contact the Ellis County Extension Office, 601 Main Street, Suite A, Hays, (785) 628-9430.

Linda K. Beech is Ellis County Extension Agent for Family and Consumer Sciences.