Your health doesn't have to take a vacation in the Heart of the Country. Wichita has plenty of ways you can stay active and eat healthy while you enjoy the city.

Crisp lettuce sits under avocadoes, black beans, corn, tomatoes, and corn strips to create the Avocado Chicken Salad at HomegrownAvocado Salad at Homegrown

Healthy Eats

While Wichita certainly has lots of options for those wanting to indulge, the city also has a plethora of options for those wanting to eat healthy while they are visiting. If you are craving a tasty and nutritious salad, check out our guide.

A bowl with veggies, chicken and quinoa is served on a white dish at The KitchenQuinoa bowl at The Kitchen

The Kitchen

In addition to a variety of salads and flatbread creations on the menu at The Kitchen, this family-owned eatery in downtown Wichita also specializes in tasty bowls with fresh ingredients on either a bed of steamed rice or quinoa. They often create bowls based on customer feedback, but one that has been a mainstay on the menu is their Thai Bowl. It comes with steamed rice, zucchini, carrots, red bell pepper, red cabbage and grilled chicken. They top it with Thai peanut sauce and chopped peanuts. You can substitute shrimp or filet mignon for the protein or quinoa instead of steamed rice as the base.

Almost everything at The Kitchen can be tailored and is vegan and vegetarian friendly. Looking for vegetarian or vegan options? These eateries will not disappoint: HomeGrown Wichita, Piatto Neapolitan Pizzeria, Tanya’s Soup Kitchen and The Flying Stove, a food truck known for its Marinated Kale & Avocado Sandwich.

Elderslie Farm

Elderslie Farm started as a blackberry and vegetable-growing operation and has evolved into an award-winning dining experience. They understand the importance of fresh, quality ingredients to ensure you enjoy every bite. Whether you are enjoying a farm-to-table dinner at Elderslie Farm, a casual lunch at the farm’s Bramble Café or a meal at one of their locations within Wichita’s city limits – Everyday by Elderslie and 1400 by Elderslie – you will enjoy local and sustainably sourced ingredients to nourish your body.

Everyday by Elderslie is a specialty food shop featuring cheese and accoutrements from their creamery plus to-go salads, soups and more. 1400 by Elderslie is located in the Wichita Art Museum and features salad and soup combinations as well as gourmet sandwiches and open-faced options such as the Lox, which has house-cured salmon, Caprino Fresco, arugula, pickled onions and capers.

Because Wichita is in the Heart of the Country, there are many area ranchers and farmers that eateries partner with for fresh, seasonal meats and produce. For more farm to table goodness, try First Mile Kitchen and Public.


Meddys (DowntownNortheastNorthwestSoutheast and Southwest) offers fresh, fast and authentic Mediterranean flavors at all of their Wichita locations. They can make your order on the spot with whatever variation you wish. Skip the sauce and add their grilled vegetables to any protein for a low calorie, nutrient-rich meal. Pro tip: ask for extra tomato relish or lettuce instead of rice.

Other restaurants with a great selection of nutritious items on the menu include Café Bel Ami, Chicken N Pickle, Doma, Larkspur, Mokas, Monarch, Oak & Pie. Newport Grill, Sweet Allie B’s Limestone Beer Co., The Envision Bistro at NICHE and Vora.


Runners unite at Fartleks in Wichita’s historic Delano District. It’s not only a great place to find running shoes, gear and accessories, but it’s the perfect place to unwind after a run. Their smoothie shop offers everything from fruit varieties to smoothies packed with protein – and even a little kick of caffeine! Try the Prairie Fire for a mix of coffee, chocolate protein, oats and banana.

Plus, many of Wichita’s coffee shops carry healthy options to start your day on the right foot. Reverie Roasters specializes in house roasted coffee and fresh baked goods. The breakfast toast at Coffee Daze or Aroma Coffeehouse is a great way to incorporate fruits and vegetables into your day. Looking for an alternative to alcoholic beverages? Many places such as Ziggy’s Pizza and Botanic at GROW have mocktails. Or try the kombucha at Apollo Fermentations.

A man surfs on a surfing simulator at Blast Off Bay Water ParkBlast Off Bay

Stay active

If incorporating movement into your travels is important to you, there are many ways you can stay active in Wichita.

Go surfing at Blast Off Bay, a newly opened indoor water park just west of Wichita in Goddard.

All Star Sports offers a 25-foot climbing wall and for Wichita’s only full service indoor rock climbing gym, head to Bliss Climbing and Fitness. Bliss has a 38-foot top-rope and lead climbing area and a 15-foot bouldering area with top-outs. 

If you like walking your way to your better health, head to one of the 10 largest zoos in the country – Wichita’s Sedgwick County Zoo. Another great option is Botanica Wichita where you can delight in the beautiful flora spread across more than 30 themed gardens.

Play pickleball, yard games and ice skate (seasonal) at Chicken N Pickle.

Aviate Extreme Air Sports, inside Wichita Sports Forum, offers 20,000 square feet of foam pits, obstacle courses, flying trapeze and other aerial fun.

A man prepares to throw an axe at a target at Blade and Timber in WichitaBlade & Timber

Get your blood pumping with ax throwing at Axe to Grind and Blade & Timber.

Make your way through 240 acres of accessible wildlife trails at Chisholm Creek Park, which is just outside the doors of the Great Plains Nature Center. Bonus: it’s always free to visit.

Park your car at one of Wichita’s six Museums on the River and walk to discover everything from baseball history in the Heart of the Country to outstanding art at the Wichita Art Museum.

Explore the Wichita State University campus where the Martin H. Bush Outdoor Sculpture Collection touts nearly 80 unique pieces and everyone gets in free to the Ulrich Museum of Art. You’ll also find The Original Pizza Hut Museum and one of the university’s buildings – the Corbin Center – was designed by Frank Lloyd Wright.

Go on a tour of Wichita’s urban rooftop farm, RISE Farms, and then discover public art in downtown Wichita. The Wichita Public Library also offers the PocketSights app, which allows users to explore Wichita's history with the Wichita History Walk.

A man swings at a golf ball during a game at TopgolfTopgolf Wichita

Take aim and swing at outfield targets at Topgolf Wichita.

Walk or kayak along the Arkansas River in downtown Wichita and see the Keeper of the Plains. You’ll find miles and miles of paved paths along the river. Discover more city trails or areas near Wichita with this guide.

Splash Aqua Park is a high-energy, unique way to cool off in Wichita. This fun water park experience brings a series of inflatable slides, runways, jumping pillows, trampolines, bouncers, swings, jumps, ladders and even stand-up paddleboards to a 27-acre lake.

Hit your step goal while setting out to find some of the 100-plus murals in Wichita. You’ll find a concentration in Wichita’s North End and the Douglas Design District.

YMCA members who membership is part of the organization’s national network can enjoy any of the YMCA locations in Wichita (AndoverNorthNorthwest and South).

Riding a Bike Share ICT Bicycle Down the StreetBioke Share ICT

Hop on a bike and ride around downtown Wichita exploring all the city has to offer with Bike Share ICT

If you are visiting Wichita on a Saturday, join in a weekly Parkrun, a free 5K that starts at Exploration Place.

The City of Wichita Park & Recreation maintains more than 140 parks, greenways and courses for visitors to enjoy. Fans of disc golf will find more than 15 courses in the Wichita area for all skill levelsSimilar to disc golf, Wichita is a great place to play footgolf.

For the lover of traditional golf, Wichita has five public golf courses. The city is home to a number of private courses such as the ones at Crestview Country Club and Rolling Hills Country Club.

Cabernet Body Polish During Massage at Bohemia Healing SpaBohemia Healing Spa

Relax and unwind

Stress can wreak havoc on your overall health. When you’re feeling overwhelmed and in need of a break, head to Bohemia Healing Spa. They have a variety of services, such as massages, facials and luxurious bath treatments.

After treating yourself at Bohemia, get some steps by walking through the streets of the historic Delano District and discovering some of the local shops like Hatman Jack’s, All Things Barbecue and Bungalow 26, which offers handmade and area products including bath salts, lotions, jewelry and other self-care necessities.

Food is served at First Mile Kitchen

First Mile Kitchen | Photo credit: Postcard Jar

Get more health and wellness ideas in this article by travel writers with Postcard Jar, a couple who are known for their adventures that weave in health and wellness. They visited Wichita and found it easy to weave in movement and healthy eats while in the Heart of the Country. Or download our visitor guide for more inspiring ideas