Walking is one of the best ways to move your body. It’s exercise that doesn’t always feel like exercise. It’s a movement that can be done nearly anywhere and at nearly any time. You may be eager to get started on your walk; perhaps the weather’s inviting or you have chores to hurry back to. Still, taking the time to properly warm up and stretch before you walk, and then cool down and stretch again after, should be a priority. Stretching before a walk? Why?
As the weather cools, we encourage you to stay active outside; and one of the best ways to do that is by walking. We wanted to share some stretches you can do either before or after a walk. Stretching helps warm up your muscles and prevents soreness. It will also help increase your range of motion and flexibility. There’s the added bonus of it just plain feeling good too! Whether you stretch before or after a walk, or both, here are some simple movements that will keep your body tuned up to take on whatever you have planned for it that day.
The quad stretch is a standard stretch for more movements than just walking, and it will get this large muscle group primed for movement. Stand tall with feet shoulder-width apart. Use your left hand to reach back and grab your left foot. Hold a wall or chair if you need help balancing.
Pull your foot towards your butt. Tuck your tailbone under. Make sure your knee is pointing straight down toward the floor and then hold for at least 15 seconds. Switch legs and repeat. This is a great stretch to do once you’ve finished your walk too.
The next stretching exercise is the straight-leg calf stretch, This stretch targets your calves and hip flexors. Begin by standing tall and then extend your right leg straight back. Place your heel flat on the ground. Keep your back leg straight as you gently push your pelvis forward, bending your front knee directly over your ankle.Hold for at least 15 seconds. Switch legs and repeat. Try this stretch with your hands against a wall or chair for added support. By adding support, you may feel some increased relief in your lower back.
At this point, we know exercise is good for us. Cardiovascular activities boost heart health, and strength training builds stronger muscles and bones. But we don’t hear as much about stretching. Joint pain and stiffness can hold you back from physical activity, but it doesn’t have to, since regular stretching can help improve joint flexibility, helping you be more active. Stretching really is the gift that keeps on giving.
Stretching and walking may not get as much attention in the fitness world as some other forms of exercise, but it’s worth doing regularly. Just a few minutes of stretching two to three times a week before and after a walk can make a big difference. Over time, you may notice that you feel less tight and achy, and better able to do the things you love, which is really what life is all about.
