Walk Across Arkansas
Promotional Material
Introduction Brochure
Dust off your walking shoes gather up a few friends,
co-workers, or family members - and Walk Across Arkansas!
 Why Exercise???
On average, people that exercise live longer !
The U.S. Surgeon General has determined that at least 30 minutes of
moderate exercise on most days, will decrease the risk of. . .
- Depression
- Heart Attacks
- Hypertension
- Obesity
- Osteoporosis
- Some Cancers
- Stroke
 How can we possibly walk across Arkansas?
It's simple. Walk Across Arkansas is an 8-week walking program
for teams of eight people. The teams will have a friendly competition to see who
can log the most miles walking, jogging, or biking. Those miles will be recorded
on an Arkansas map posted in the Extension Office and other places around our
community, so everyone can see our progress!
The team who walks the farthest "across Arkansas" will win, but
everyone who participates will take home a healthy habit-walking for fitness.
Do you think that you can make it from Texarkana to Piggott, or
from Lake Village to Bentonville?
Walk Across Arkansas & find out.
Hey, we're excited! What do we need to do?
1. First, form a walking team of eight members. A biking team should have
four members, just to keep things fair.
2. Make sure that you have good shoes that are good for walking.
3. Choose a team captain, and pick a name for your team.
4. Fill out a registration form and send it to the county Extension office.
5. Come to the Walk Across Arkansas Kick-off to check out your competition and to learn more about staying healthy.
6. Keep track of the miles you walk, and report your weekly total to your
team captain. (You can walk on a treadmill or ride a stationary bike, too.) Your
team captain will add up all the members' miles for the week and report the team
total to the county Extension office.
7. Visit the map every now and then, to see how your team is doing.
Plan to have lots of fun!
| Physical Activity |
Time Spent to Equal 1 mile |
| Bicycling - leisurely |
20 minutes |
| Bicycling - light, 10 - 11.9 mph |
13 minutes |
| Bicycling - moderate, 12-13.9 mph |
10 minutes |
| Bicycling - vigorous, 14-15.9 |
8 minutes |
| Bicycling - racing, 16-19 mph |
6 minutes |
| Stationary bicycling: light |
16 minutes |
| Stationary bicycling: moderate |
11 minutes |
| Stationary bicycling: vigorous |
8 minutes |
| Aerobics: low impact |
16 minutes |
| Aerobics: high impact |
11 minutes |
| Water aerobics |
20 minutes |
| Swimming laps: vigorous |
8 minutes |
| Swimming laps: light/moderate |
10 minutes |
| Resistance training (weightlifting) |
27 minutes |
| Tennis |
10 minutes |
Walk Across Arkansas, a University of Arkansas Cooperative Extension
Program, promotes healthy team competition
For more information: Contact your local
County Cooperative Extension Office.
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Across Arkansas Promotional Material
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