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Cottonwood District

Cottonwood District

Barton County Office

3007 10th Street
Great Bend, KS 67530

620-793-1913 fax

Ellis County Office

601 Main Street
Hays, KS 67601

785-621-2002 fax


Walk Kansas


Walk Kansas is an 8-week walking program encouraging family members, schoolmates, co-workers, friends, and neighbors to come together as a team. Participants will set goals for health and fitness. A Team Captain will recruit 5 people to make a 6-member team who will collectively walk 423 miles, the distance across Kansas. (For 2024 smaller teams or Solo teams are allowed, a team can be formed with only 4 members or you can be on your own on a special route.)

This is an exceptional opportunity to promote health and fitness to the entire family, from small children to grandparents, while building family unity. It's a great way to enjoy time together as a group or one-on-one with a child or teenager.



2024 WK LOGO

March 31 through May 25, 2024

Registration now open!
Come join the fun!


Registrations will be completed on line for 2024.
Checks for registration fees can be mailed to or dropped off at the Extension office in your county.

Click on the logo above or the link below to start the process.




Again for 2024 all shirts are ordered
with your completed registration & are shipped to you directly from NZone using your debit or credit card.

    To order Walk Kansas Apparel use this link.

The colors this
year are Raspberry Heather,
Navy Heather & Purple Heather.


2023 WK Apparel pic


2024 Captain's Packet

2024 Participant's Packet


Walk Kansas Smart Phone App Directions


Apple iOSapp WK App

Remember there's are Apple & Android WK Apps!!


WK-Android App

Watch a short video "Why I Walk"

Watch a short clip from K-State on how to properly do a squat.



Concerned about your bone health? Take a few minutes to watch this short video from
Dr. Susan Brown.
It could be just what you need.



Watch a video spot from K-State on how to properly do a squat using a dumbbell.

Useful Info to keep you healthy.

Physical Activity Guidelines 2nd Edition

Move Your Way - Adults

Move Your Way - Kids

Move Your Way - Older Adults

Move Your Way - Parents

Healthful Whole Grains

Counting Fruits & Vegetables

Don't Just Sit There!



2023 Newsletters

Week 1 - English
Week 1 - Spanish

The first issue, of the Walk Kansas newsletter, provides information on the following topics:  Finding YOUR "why" to be more active; get off to a good start with a warm-up, cool-down, and good walking posture; and make sure you try the recipe for this delicious grain bowl!! 

Week 2 - English
Week 2 - Spanish

Where does your motivation come from? This week we discuss internal and external motivation, and how internal motivators have staying power. As the weather warms up (some days) you can change your brain by getting outside - learn more about these benefits. We start off with an exploration of an eating style focused on MyPlate and daily food-group targets. You can implement this eating style by trying the recipe for Extra Veggie Steak Stir Fry!


Week 3 - English
Week 3 - Spanish

This week, learn why muscle strength matters and how to incorporate tiny habits, in your daily routine, to increase movement. Another topic is sleep hygiene -- a combination of sleeping conditions and lifestyle habits that result in quality sleep. This week, we focus on the Mediterranean eating style and highlight a French Potato Salad recipe -- one that uses oil instead of mayonnaise.

Week 4 - English
Week 4 - Spanish

Exercise and Your Blood Sugar
Dining with Diabetes 
Vary Your Activity 
Vegetarian Eating Style
Recipe: Mexican Lentil Soup


Week 5 - English
Week 5 - Spanish

Exercise and Your Knees
Importance of Stretching
Benefits of Massage
Improve Your Gut Health
Recipe: Blackberry Smoothie

Week 6 - English
Week 6 - Spanish

Exercise and the Heart
Benefits of HIIT
Feel Better in 15 Minutes
DASH for Heart Health
Recipe: Spiced Oatmeal Pancakes


Week 7 - English
Week 7 - Spanish

How Exercise Keeps Your Brain Sharp
The Best Activities for Your Brain
What Stress Does to Your Body
What is the MIND Diet?
Recipe: Blueberry Walnut Salad