Walking is a good way to keep yourself in shape and in good health. It is one of the most simple and effective forms of exercise. Walking every day can benefit your physical and mental health; it improves cardiovascular health, helps to boost stamina and energy, strengthens your bones and muscles, and is effective in losing weight. When we go for a walk, be it alone or with a friend, it is extremely important to stretch before walking. Before walking, one must do stretching to avoid any injury or muscle cramps.
How can walking be therapeutic, relaxing, and exciting?
Walking helps relax your body by releasing endorphins, increasing blood flow, and delivering oxygen to the brain, all of which help reduce stress and tension. It can also improve sleep quality and boost your mood by promoting better circulation throughout your body.
Beyond its health benefits, walking can be both therapeutic and enjoyable. To make the most of it, try walking in scenic areas like parks, beaches, or forests, where nature enhances the experience. Listening to your favorite playlist can make it even more enjoyable, while walking with friends or family strengthens connections. Exploring new routes daily keeps your walks fresh, exciting, and fun.
Here are 5 stretching exercises to do before walking.
Arm and shoulder stretchFirst you need to extend your arm around your chest, hold it with the opposite hand, and slowly pull your body. Hold it for 30 seconds and then swivel your arms; it will help loosen up your shoulder and arm muscles, and it can help with your posture while walking. A study published in the Journal of Strength and Conditioning Research found that athletes who performed stretches and arm and shoulder movements before their workouts experienced improved range of motion and muscle activation.
Standing quadriceps stretch
The standing quadriceps stretch is a simple and promising exercise that targets the large muscles on the front of your thighs. It helps to improve flexibility and helps to prevent any muscle cramps or injury. This stretching makes you more flexible. Stand tall, take your left hand, reach back, grab your left foot or ankle, and pull it towards your buttocks, making sure it is positioned straight. Hold for 30 to 60 seconds, switch, and repeat. According to a study published in the Journal of Sports Science and Medicine, stretching the standing quadriceps improves muscle elasticity and joint range of motion.
Straight-leg calf stretch
The straight-leg calf stretch is an effective exercise that helps to target your calf muscles, which are located at the back of your lower leg. It helps to improve flexibility in the calf muscles and helps avoid any muscle cramps or injury. Stand tall, extend your right leg back, and place your heel flat on the ground. Now, without bending your back knee, gently push your body forward from your pelvis. Your front knee should be over your ankle. Hold it for 30 seconds, switch, and repeat. A study published in the Journal of Sports Medicine and Physical Fitness found that performing straight-leg calf stretches before walking can significantly enhance muscle elasticity and joint range of motion.
Jumping Jack
We all have heard of jumping jacks; it is an effective exercise that helps to improve flexibility and fitness. This is an effective warming-up exercise that can be performed anywhere without any equipment. It is not a complicated exercise. Start by standing tall, joining your feet and arms at your sides, while jumping, spreading your arms and legs apart, then returning to the starting position by jumping again and bringing your arms and feet together.
Toe touch
Toe touching exercise is a simple and effective exercise to improve flexibility; it can help to avoid any muscle cramps and injuries. Stand tall, lift your arms in the air, and slowly bend and down and touch your toe hold for 30 seconds. Repeat it 5 times. According to a study published in the Journal of Physical Therapy Science, a toe-touching warm-up routine can significantly improve overall flexibility and reduce the risk of injury during physical activities.
