Warm-Up Exercises

Warming up or stretching before walking prepares the mind, heart, muscles and joints for the trail or tour. Warming up lowers blood pressure, improves blood flow to the heart, increases muscle temperature and makes muscles more pliable. Warm up for five minutes at an easy walking pace before stretching, never stretch cold muscles or you risk tearing them. Stretching creates flexibility and can make your walk more comfortable.

Stretch all the major muscle groups used when walking. Slowly apply each stretch listed below; stretch until tension, but not pain, is felt. Hold each stretch for at least 15 seconds. Do not bounce up and down while stretching. Breathe normally. This low-intensity exercise should last from five to 15 minutes. After stretching, you will be ready to embark on your walk at your desired speed.

Equally important to your walk is cooling down. After your walk, cooling down helps the body to recover, while reducing the risk of muscle aches and pains. For the final five to 10 minutes of your walk, be sure to move at a slow, easy pace. At the end of your walk, you may want to repeat the stretches you did to warm up.

Head Circles
Make quarter-circles with your head. Start with your ear near your shoulder on one side, rotate your head around to the front, ending with your ear near the shoulder on the other side. Roll your head back to the other side. Repeat five to 10 times.

Arm Circles
With one arm at a time, make a backwards arm circle, with your palm facing out and your thumb pointed up. Repeat 10 to 15 times with each arm. Then, make forward arm circles with your palm facing in and your thumb pointed down, repeat 10 to 15 times.

Hip Stretch
Stand up, take a half-step back with your right foot. Bend your left knee and shift your weight back to your right hip. While keeping your right leg straight, bend forward more and reach farther down your right leg. Hold for 15 to 30 seconds. Switch sides and repeat.

Quadricep Stretch
Stand erect, holding onto a wall or post for support. Bend your knee behind you so that you can grasp your foot, holding your heel against your buttock. Stand up straight and push your knee gently back as far as you can. (Your hand just keeps your heel in place. Some people find it more comfortable to use the opposite hand.) Hold for 15 to 30 seconds, then switch sides.

Calf Stretch
Stand an arm's-length from the wall or a support. Lean into wall, bracing yourself with your arms. Place one leg forward with your knee bent (this leg will not bear any weight). Keep your other leg back, with your knee straight and your heel down. Keeping your back straight, move your hips toward the wall until you feel a stretch. Hold 30 seconds. Relax. Repeat with other leg.

Achilles Stretch
From the calf stretch position, bend your back knee so that the angle is changed to stretch the Achilles tendon. Keep your heel down. Hold 15 to 30 seconds, then switch legs.

Leg Extensions
Facing a support, hold on with both hands. Bending at the knee, bring one leg forward, then extend and swing that leg back and behind. Repeat 10 to 15 times, then switch legs. Be cautious of hyper-extending your lower back.

Cross-over Leg Swings
Holding onto a support with both hands, face forward. Swing one leg in front of your body, gradually swinging higher. Swing about 10 to 15 times with each leg.