Tips for Warm-Up and Stretching
It is important to start every workout with a proper warm-up and end with a proper cool-down. Make every walk a complete workout by incorporating these key elements into your workout routine. Doing so will make walking easier and decrease the risk of injury.
2. Flexibility Exercises
Warming up allows your body to get blood circulating in preparation for exercise. For walking, it is normal to take about 5 minutes to warm-up.
2. Flexibility Exercises:
Flexibility exercises work best when they are performed after a 5 to 10 minute warm-up of easy walking. Several exercises can include toe points, ankle circles, overhead reach, twist, and arm circles.
You can now complete you walk at a normal pace. A good rule of thumb for most people while walking is, “If you cannot talk you are walking too fast, if you can carry a tune you are walking too slowly.”
At the end of your walk, you will need to walk at a slower pace to begin your cool-down. The duration of your cool-down will depend on the intensity and duration of your walk. It is best to cool-down until your heart rate is back to a pre-workout rate.
Don’t forget to stretch post-workout. In the beginning, this should only take about 5 minutes to complete. However, the longer your workout the longer you should stretch. Make sure to stretch all the major muscle groups, especially areas that tend to bother you.