Brisk walking is not only a good way to achieve and maintain fitness, but also has a great effect on the mental and emotional state of the body. 

Fitness walking is a recreation growing in popularity – and is increasingly pushing running as the most popular form of aerobic exercise, primarily because it puts less strain on the joints and knees. 

In addition, brisk walking does not require a great deal of effort to get started. As a newcomer to exercise, brisk walking has a fairly low entry barrier.

Unlike most sports, you don’t need any special equipment either. A pair of comfortable running shoes and a tracksuit or shorts will do it. A moisture-wicking t-shirt will also come in handy all year round.

Preparing for Brisk Walking

We’ve discussed how to start a fitness walking program in a previous article so we won’t cover the same ground again. In the previous piece, we explain the phases in which a brisk walking program typically evolves.

In this piece, we want to focus more on the warm-up exercises you should do before you hit the sidewalk. If your limbs are not properly stretched out and warmed up, there is a higher risk of picking up an injury.

If you’re out of shape or overweight, the stretching exercises listed below are even more important. Regular stretching will relax your muscles and increase your range of motion. Stretching is proven to reduce pain from chronic conditions such as lower back pain. 

If you feel discomfort, it is important to stop immediately. Stretching should be within the individual’s ability, and even gentle stretching will benefit you.

Basic Leg Muscle Stretching (Standing Lunge)

Stand straight and tall and place your hands on your hips. Take a step forward with your right foot and lower your right knee at a 90-degree angle. The left leg is extended straight back behind you. Hold the position for 20 to 30 seconds and then change sides. 

For stability, you can hold on to the bent leg with your hands. Lunges primarily work the gluteals, quadriceps, and hamstrings.

Kneeling Hip Stretch

This stretching exercise is similar to the previous one except that one knee is on the floor. The other leg is bent up to 90 degrees in front of you. The key to this exercise is making sure that you get a strong pelvic tilt.

Imagine your hips are like a cogwheel and you are going to rotate that wheel backward. Once you do that which is called posterior pelvic tilt, you will feel tightness in the front of your hip. Your quad and hip flexor are going to be on the stretch. 

Maintain that pelvic tilt and move your torso forward as much as possible without letting off the pelvic tilt. The goal is to feel a nice, strong stretch in the front of the hip. Hold the position for at least 60 seconds and switch sides.

Squatting Leg-out Adductor And Groin Stretch

Stand with your feet wide apart. Keep one leg straight and your toes pointing forward while bending the other leg and turning your toes out to the side. Lower your groin towards the ground and rest your hands on your bent knee or the ground. Hold the position for 30 seconds to one minute. 

Calf Stretch

Stand near a wall with one foot in front of the other. Slightly bend your front knee. Keep your back knee straight, your heel on the ground, and lean toward the wall. Feel the stretch all along the calf of your back leg.  Hold the stretch for 20-30 seconds and then switch legs. Do three repetitions for each side. 

Stretching increases the length of muscles and tendons, which in turn increases your range of motion. With an increased range of motion, you can move more comfortably and freely.

Download the Sweatcoin App

Start a brisk walking program today by downloading the Sweatcoin app. For every 1000 steps, we reward you with a digital token that you can spend with over 300 online merchants. It pays to walk. 

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10.10.2022