If you walk regularly, you probably already know the difference a good stretch afterwards can make. But did you know that a warm-up can also be beneficial?
Dr Syd Young (they/them) is a certified physical therapist and owner of OutWellness in Austin, Texas. They suggest warming up before every walk, even the brief ones.
“A warm-up increases circulation, muscle temperature and joint mobility, making your body more efficient and resilient during exercise,” says Young.
“For casual or short walks, starting at a slower pace can act as a natural warm-up. But if you’re heading out for a brisk or long walk, adding a few dynamic stretches will make your movement smoother and more enjoyable.”
Young suggests starting your workout with a dynamic stretching session and ending with static stretches, held for 20 to 30 seconds.
“Static stretching on warm muscles improves flexibility and can reduce stiffness, but doing it before exercise may temporarily reduce strength and performance,” says Young.
Give these three stretches a go before your next walk and let us know in the comments if you feel the difference.
1. Active hamstring stretch
Reps: 3-5 each side
“Hamstrings are commonly tight from sitting or inactivity, which can shorten your stride,” says Young. “By actively stretching the hamstrings, you prepare them for a fuller, more comfortable range of motion during your walk and reduce strain on your lower back.”
How to do it:
- Stand with your right heel on the floor in front of you and a bend in your left knee.
- Push your hips back and reach toward your toes. You should feel a stretch in the back of your right thigh.
- Return to the start position.
- Do all your reps on one side, then swap sides.
2. Dynamic hip flexor lunge
Reps: 3-5 each side
“Tight hip flexors and quadriceps can limit mobility and contribute to hip, back or knee discomfort,” says Young. “A dynamic lunge stretch helps open up these muscles, lengthening the muscles in front of the hips to improve posture and stride.”
How to do it:
- Stand with your feet hip-width apart, then take a big step forward with your left foot and bend both knees to lower, until both knees are bent to 90°.
- Push through your left foot to pulse your right knee up and down a couple of inches 3-5 times, before returning to the start position.
- Repeat on the other side, alternating sides with each rep.
3. Dynamic calf stretch
Reps: 3-5 each side
“Your calves and ankles generate much of the power for walking, so it’s important to prep them before hitting the pavement,” says Young. “This dynamic stretch improves ankle mobility and calf flexibility, helping you push off more smoothly and comfortably with each step.”
How to do it:
- Stand facing a wall and step back with your left foot so you are in a staggered stance.
- Place your hands on the wall, leaning forward, press your left heel into the floor, and rock forward and back 3-5 times.
- Return to the start then repeat on the other side, alternating sides with each rep.
