Everyone knows that stretching is good for you, but when you're revved-up after a great walk, the temptation to rush through your stretches, or skip them all together, can be powerful.
Walkers don't need the flexibility of a ballerina, says Bradford, Ont., personal trainer Anita Horlings, but they should spend about five minutes stretching for every 30 minutes of walking. "It's important to bring your muscles back to at least their original pre-exercise length to avoid stiffness and tightness," she says. Research shows that exercisers who stretch regularly also reduce their chances of injury.
Just a few minutes of basic stretching every day will help you maintain a healthy range of motion for a lifetime of active living and walking. Follow these tips to be sure you're getting the most from your stretching routine.
Stretch when you're warm. Stretches are most effective and feel best when your muscles are warm and pliable. Factor in time at the end of your walk to focus solely on stretching and lengthening your muscles. Some walkers feel best if they also stop and stretch about five to 10 minutes into each walk.
Get comfortable. While you may experience a little discomfort in an area that is tight, you shouldn't feel pain. Stretching feels good when done correctly. Don't push yourself too far or attempt to go further each day.
Hold the position. For the best results, hold the position – without bouncing – for 60 seconds. If your muscles are especially tight, repeat each stretch twice.
Keep breathing. Hold the body position, but don't hold your breath! Breathing slowly and deeply helps your muscles relax and lengthen.
Do it regularly. The key to improving your flexibility is choosing the right stretches, using excellent technique and consistently performing them after every walk. If you stretch regularly, your flexibility will improve gradually over time.
Here are three simple standing stretches you can do after each walk. If you have trouble balancing, hold onto a park bench, a tree or a wall.
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