Smart Moves: Walking Warm-Ups and Cool-Downs

Source: AARP.org | May 31, 2007

Warming Up

The higher intensity of exercise you intend to do, the more you benefit from warming up. But even a relaxing stroll is likely to feel better after two to four minutes of gentle, dynamic warm-up moves.

Try the following simple moves to target muscles involved in walking. All are done standing up. If needed, rest one hand on something for balance. The movements are slow, controlled, and comfortable. If you spend 30 seconds or so on each, the whole routine takes under three minutes.

1. Ankle circles. Stand on one foot and lift the other off the ground. Slowly flex that ankle through its full range of motion, making large circles with the toes, but only by moving the ankle joint, not the lower leg. Do 6 to 8 in each direction, then switch feet and repeat.
2. Leg swings. Stand on one leg, and swing the other loosely from the hip, front to back. It should be a relaxed, unforced motion like the swinging of a pendulum, and your foot should swing no higher than a foot or so off the ground. Do 15 to 20 swings on each leg.
3. Pelvic loops. Put your hands on your hips with your knees slightly bent and feet shoulder width apart. Keep your body upright. Make 10 slow, continuous circles with your hips, pushing them gently forward, to the left, back, and to the right. Then reverse directions and repeat.
4. Arm circles. Hold both arms straight out to the sides, making yourself a letter "T." Make 10 to 12 slow backward circles with your hands, starting small and finishing with large circles, using your entire arm. Shake your arms out, then repeat with 10 to 12 forward circles again, starting small and getting larger.
5. Up, side, back, down. This is ideal if you have shin soreness while walking. Stand with feet hip width apart and roll your feet through four positions, holding each for a count of two:
   • Up. Stand on your toes, heels as high as possible.
   • Side. Roll to the outside edges of your feet, with the inside edges pulled up.
   • Back. Stand on your heels, with your toes held as high as possible.
   • Down. Rest, with both feet flat on the floor.

Cooling Down: A Three-Minute Stretch Routine

It's best to work on flexibility after your walk, when muscles are the most warm and pliable.

Do these stretches slowly – never to the point of discomfort. Hold each stretch for six to eight slow, deep breaths. Imagine releasing muscle tension with each exhale. Begin each stretch standing up, and feel free to rest one hand on something for balance if necessary.

1. Calf and hip stretch. Take a giant step forward with your left foot. Bend your left knee (but don't push it beyond your foot); keep your right heel on the ground and your right leg straight behind you. Keep your abdominal muscles gently contracted so there's no excess arch in your back. You should feel the stretch in both your right calf and hip. Hold for several deep breaths. Then switch legs and repeat.
2. Back and hamstring stretch. Stand with your feet together and your knees slightly bent. Lean forward from the waist and let your arms and head hang loosely toward the ground. Don't necessarily try to touch your toes – just let your body hang under its own weight and ease into the stretch with each deep exhale. Slowly stand up (to avoid light-headedness) and repeat.
3. Shin and thigh stretch. Grasp your right toes with your right hand, and gently pull your foot up behind you, keeping your right knee pointed toward the ground. Your heel doesn't have to reach your buttocks – just pull to the point of feeling a gentle stretch in the front of the thigh, hip, and shin. Hold for several deep breaths. Then switch legs and repeat.

Bonus: Simple Tips to Walking Faster

To boost your walking to a speed that's sure to build fitness and burn calories, you don't have to be a racewalker. Just try these four simple tips to pick it up to a healthy pace:

• Stand tall. No slouch in the shoulders, forward lean from the waist, or excess sway in your back. Keep your eyes on the horizon.
• Focus on quicker, not longer steps. Concentrate on taking faster steps, not longer – your stride will lengthen naturally as you step up speed.
• Bend your arms. Hold your elbows at a right angle so your arms can swing more quickly. Your hands should trace an arc from alongside the waist on the back swing, to chest height (no higher) in the front.
• Push off from your toes. Consciously push off from your toes and generate as much boost as possible at the end of each step. Feel like you're showing someone behind you the bottom of your shoe on every stride.

Adapted from: The Complete Guide to Walking for Health, Weight Loss, and Fitness by Mark Fenton (Lyons Press, 2001).