Preparing for Brisk Walking
We’ve discussed how to start a fitness walking program in a previous article so we won’t cover the same ground again. In the previous piece, we explain the phases in which a brisk walking program typically evolves.
In this piece, we want to focus more on the warm-up exercises you should do before you hit the sidewalk. If your limbs are not properly stretched out and warmed up, there is a higher risk of picking up an injury.
If you’re out of shape or overweight, the stretching exercises listed below are even more important. Regular stretching will relax your muscles and increase your range of motion. Stretching is proven to reduce pain from chronic conditions such as lower back pain.
If you feel discomfort, it is important to stop immediately. Stretching should be within the individual’s ability, and even gentle stretching will benefit you.
Basic Leg Muscle Stretching (Standing Lunge)
Stand straight and tall and place your hands on your hips. Take a step forward with your right foot and lower your right knee at a 90-degree angle. The left leg is extended straight back behind you. Hold the position for 20 to 30 seconds and then change sides.
For stability, you can hold on to the bent leg with your hands. Lunges primarily work the gluteals, quadriceps, and hamstrings.
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