Ah, the wonders of hitting the pavement for a rejuvenating, brisk walk.
Let’s get real:Walkingis one of the most underrated forms of exercise.
It’s low-impact, and you’ve got the option to do it almost anywhere for long distances.
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According to thePhysical Activity Guidelines for Americans, adults should perform 150 minutes of moderately intense exercise each week.
Brisk walking for 30 minutes, five days a week, is the perfect choice to meet this requirement.
Why should you stretch before walking?
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Performinga series of stretchesbefore walks is necessary.Stretchingwill help youloosen up tight musclesand can make your walk even more productive.
The goal is to open up your leg muscles and your chest muscles to improve your posture.
According toWebMD, stretching is especially crucial as you grow older, as it keeps your body flexible.
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Now, let’s get into five stretches for walkers to do daily.
Rock forward and back, slowly increasing the range of motion.
Switch sides once you get a good stretch in.
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Do this stretch for 15 to 30 seconds on each side.
Then, slowly lean your body forward as if to touch the ground with your fingers.
As you do so, extend your elevated leg behind you.
Tim Liu, C.S.C.S.
Keep your back straight during this motion.
when you’ve got your heel to the ground, switch legs.
Do five reps on each leg.
Tim Liu, C.S.C.S.
Do five reps on each leg.
Pec Stretch
Last but not least, gear up for the pec stretch.
Position your arm and elbow at 90 degrees against a doorway or a stable beam.
Tim Liu, C.S.C.S.
Keep your core tight and your shoulder blade pulled back as you turn your body away.
You should feel a solid chest stretch.
Hold the position, then slowly increase the range of motion as your pec relaxes.
Once you’ve held the stretch for the prescribed time, switch sides.
Do this stretch for 20 to 30 seconds on each side.
