Image courtesy of the American Council on Exercise

Are you walking your way to better health?  Just like with any exercise program, warming up and cooling down with gentle stretches is important.  You can prevent injury,  improve circulation and range of motion, and speed the healing of sore muscles simply by gently stretching the muscles you use for walking.   Here are some key warm ups, cool downs and stretching exercises recommended by the American Council on Exercise and the American Heart Association:

Warm Up

Begin with low-intensity aerobic activity that warms up the muscles you will be using during your workout.  If you’re a walker, this simply means you should walk at an easy pace for the first few minutes of your walk.  Once your muscles start to feel warm and loose, gradually increase your pace. The duration of your warm-up should depend on the intensity of your walk and your fitness level.

Stretching

Flexibility exercises may be included after your warm-up, or, even better, at the end of your walk. Stretching muscles after warming them up with low-intensity aerobic activity will produce a better stretch since the rise in muscle temperature and circulation increases muscle elasticity, making them more pliable. Be sure to choose flexibility exercises that stretch the primary muscles you will be using during your workout. Great stretches for walking include: hamstrings, Achilles tendons and calves, hip flexors, abductors, as well as upper body stretches such as opening the chest and stretching the low back.  (Never stretch until the point of pain!  Gently stretch until you feel resistance, and hold the stretch there.)

Stretches for Walking:

• Hamstring Stretch:  Prop one foot up on a low secure bench or stair step. Stand tall. Keeping your chest high, hips square and tailbone lifted, bend forward from your hips. Feel a stretch in the back of your thigh or knee. Hold 20–30 seconds on each leg.
• Calf Stretch:  Stand facing a wall with both hands on it. Position one foot forward (knee bent) and the other leg back with the leg straight, toes pointing at the wall. With your stomach tight, lean in toward the wall until you feel a stretch in the lower part of the back leg. Hold 20–30 seconds on each leg.
• Shoulder Rolls:  Lift your shoulders up toward your ears, then down and backwards in a circular motion. Repeat 5–10 times. Perform with both shoulders simultaneously or alternate right and left.
• Hip Flexor Stretch:  Lunge forward with one leg, knee bent. The back leg can stay straight or bend slightly. Push your hips forward until you feel a stretch in front of your back thigh near the groin. Keep your torso upright and your front knee behind your toes. Hold 20–30 seconds on each leg.
• Abductor (inner thigh) stretch:  Keeping your torso upright, lunge to one side with a bent knee over the toe. Keep your other leg straight. Push your weight to the “bent knee” side until you feel a stretch in the inner thigh of your straight leg. Hold 20–30 seconds on each leg.
• Chest stretch:  Place your fingertips lightly on the back of your head. Push your elbows back while squeezing with your upper back until you feel a stretch in your chest near your underarms. Hold for 20-30 seconds. Another option is to stand in a corner with one hand or elbow on each wall. Your feet should be 1½–2 feet away from the corner in a split stance. Keeping your back straight and tummy pulled in, lean into the wall until you feel a stretch in your chest near your underarms. Hold for 20–30 seconds.

Cool Down

The purpose of a cool-down is to lower the heart rate and metabolism slowly, which helps to avoid blood pooling, cramping or stiffness after a workout. By cooling down, you ensure circulation is maintained to vital organs so you’re less likely to become lightheaded or dizzy. The heart is also protected by cooling down because it reduces high concentrations of hormones, like adrenaline. A great way to cool down after walking is to go at a slower pace and to stretch the muscles that you just worked.

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