Warm Up Tips for Walkers provided by:
Susan Harms
Certified Personal Trainer and Co-Owner
Body & Soul Fitness & Yoga Center
40 Gerard Street, Huntington Village, NY 11743
631-385-4664
Three Important Tips for Walkers
- Walking Shoes: Always start with a good pair of walking shoes that fit properly.
- Warm up: Walk in place for 5 minutes to get blood circulating and muscles warm.
- Stretch: It is important to stretch hamstrings, quadriceps and calves prior to beginning your walk. The following are three stretches for these important areas of your body:
A. Quadriceps
Stand erect, holding onto a wall for support. Bend your knee behind you so that you can grasp your foot, holding your heel against your butt. Stand up straight and push your knee gently back as far as you can, the hand just keeps the heel in place. (For some, it is more comfortable to use the hand from the opposite side). Hold for 15-30 seconds, then switch.
B. Hamstrings
The Cross-Over Stretch - In a standing position, cross your right leg over your left, with your feet close together, and then slowly roll your upper body down toward the floor until you feel a gentle stretch (not pain!) along the back of left leg. Hold for 30 seconds. Switch legs, repeating twice on each side.
C. Calves
Stand an arm's-length from the wall/post. Lean into wall/post, bracing yourself with your arms. Place one leg forward with knee bent - this leg will have no weight put on it. Keep other leg back with knee straight and heel down. Keeping back straight, move hips toward wall until you feel a stretch. Hold 30 seconds. Relax. Repeat with other leg.