Physical Activity
Exercise Basics
Before you start any kind of exercise, learn the basics. Before and after any physical activity, be sure to stretch. Here are some resources to help you stretch safely.
Steps to Fitness!
Walk Kansas is based on the 2008 Physical Activity Guidelines for Americans. It’s important that you find activities you enjoy and that fit into your lifestyle. The minimum recommendation for moderate physical activity is 150 minutes per week, which is equal to 30 minutes of activity at least five days/week. Muscle strengthening exercises are suggested at least two days each week and you should allow a rest day between.
The videos below coordinate with weekly newsletter topics for Walk Kansas 2015. Thanks to James (Jim) R. Thompson, M.S. and ACE Certified Personal Trainer, and Genesis Health Clubs in Manhattan, KS for their help with these videos.
Walk Strong Videos
- Posture
- Pull Across Chest
- Air Squats and Parallel Arm Raises
- Treadmill Intervals
- Goblet Squat
- Dumbbell Deadlift
- Basic Push-Ups
- Push-Ups - The Next Level
- Monster Squat
- Seated Hamstring Stretch and Hip Flexor Stretch
- Lunge Hip Flexor Stretch
- Leg Curl on Ball
- Free Weights: Curls
- Free Weights: Chest Press
- Planks
- Planks - The Next Level
- Fitness Ball Ab Crunch
- Plank Variations
- Plank Variations - The Next Level
- Yoga Basics
- More Yoga Poses
- Balance
- Balance - The Next Level
- Treadmill Intervals 2
- Glute Bridges
- Med Ball Slam
- Walking Lunge