The 5 Best Stretches To Do Before You Walk Every Day, Trainer Says

Ah, the wonders of hitting the pavement for a rejuvenating, brisk walk. If you’re a daily walker, then you know there’s nothing quite like heading to your favorite trail, beach, or park to get in some healthy strides. You may catch up with a walking budding, recruit your pup to come along with, or walk solo with a solid playlist on deck. Whatever the case may be, if you’re not stretching before your cardio session, your routine needs a little bit of tweaking. We did the hard work for you and have the best stretches for walkers to do every day before hitting the road.

Let’s get real: Walking is one of the most underrated forms of exercise. It’s low-impact, and you can do it almost anywhere for long distances. If you’re trying to lose fat, then you especially need to get in your daily steps, as walking is stellar at burning calories. According to the Physical Activity Guidelines for Americans, adults should perform 150 minutes of moderately intense exercise each week. Brisk walking for 30 minutes, five days a week, is the perfect choice to meet this requirement.

woman stretching outdoors
Shutterstock

Performing a series of stretches before walks is necessary. Stretching will help you loosen up tight muscles and can make your walk even more productive. The goal is to open up your leg muscles and your chest muscles to improve your posture.

According to WebMD, stretching is especially crucial as you grow older, as it keeps your body flexible. In general, the American College of Sports Medicine recommends stretching out your main muscle groups a minimum of two times every week for 1 minute per exercise.

Now, let’s get into five stretches for walkers to do daily. Keep reading to learn about them, and next up, check out What a Daily Walking Habit Does to Your Body After 50, Says Science.

hip flexor stretch, best stretches for walkers
Shutterstock

This first stretch begins in a half-kneeling position as you bring one leg forward and one leg behind you. Keep your chest tall and your core tight as you lean forward—as if you’re doing a lunge—until you get a solid stretch in your hip flexor. Rock forward and back, slowly increasing the range of motion. Switch sides once you get a good stretch in. Do this stretch for 15 to 30 seconds on each side.

RELATED: Slim Down and Get Toned With This 15-Minute Walking Workout

single-leg deadlift reach best stretches for walkers
Shutterstock

For single-leg deadlift reach, stand tall with your arms vertically above your head and one knee “elevated” in front of you as if you’re walking up an invisible stair. Then, slowly lean your body forward as if to touch the ground with your fingers. As you do so, extend your elevated leg behind you. Keep your back straight during this motion. Get a solid hamstring stretch at the bottom, then slowly come back to the starting position, squeezing your glute to finish. Perform five reps on one side before switching to the other.

downward dog calf stretcg
Tim Liu, C.S.C.S.

For this stretch, position yourself in the downward dog pose with one foot crossed over the other. Drop your heel to stretch your calf, perform a calf raise, and drop your heel once again to increase the range of motion. Once you have your heel to the ground, switch legs. Do five reps on each leg.

RELATED: 6 Everyday Habits To Regain Muscle Mass After 60, Fitness Expert Says

alternating pigeon pose exercise
Tim Liu, C.S.C.S.

Alternating pigeon pose will have you starting off on the floor, rolling your left leg underneath you, and straightening your right leg back. Get a solid stretch in your glute and hip, hold the position for a bit as the muscles release, then switch to your other leg, and repeat. Do five reps on each leg.

pec stretch
Tim Liu, C.S.C.S.

Last but not least, gear up for the pec stretch. Position your arm and elbow at 90 degrees against a doorway or a stable beam. Keep your core tight and your shoulder blade pulled back as you turn your body away. You should feel a solid chest stretch. Hold the position, then slowly increase the range of motion as your pec relaxes. Once you’ve held the stretch for the prescribed time, switch sides. Do this stretch for 20 to 30 seconds on each side.

Tim Liu, C.S.C.S.

Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim

You May Also Like

Early menopause linked to increased STROKE risk

Women who go through early menopause may be at a higher risk…

Fifteen grade school students in Mexico are hospitalized after doing ‘tranquilizer challenge’

Pictured: A young girl in Mexico talks about using clonazepam in a video…

7 Diet Secrets When All You Want for 2023 Is To Lose 10 Pounds

This year is all about getting in touch with your health, fitness,…

One death, several go blind after using EYEDROPS ‘contaminated with superbug’

CDC issues urgent warning over contaminated eyedrops feared to have killed one…

How cancer can make you speak in an IRISH accent: American man who had never visited the isle

A cancer-stricken man woke up to find he suddenly had an Irish…

More than 400 food items in nine states recalled over potential listeria contamination

More than 400 pre-made food sold in grocery stores across America are…

Reduce visceral fat by ditching soft drinks – raises risk of abdominal obesity by 76%

We all have visceral fat in our bodies. Unlike subcutaneous fat it…

Hong Kong criminalizes CBD and ranks it alongside HEROIN and cocaine

Hong Kong criminalizes CBD and ranks it in the same category as…

Scrub away those extra pounds! Cleaning the kitchen uses up more calories than dancing, study shows

Scrub away those extra pounds! Cleaning the kitchen uses up more calories…

Cost of upkeep of country’s ‘crumbling’ hospitals topped £1billion last year, data shows 

Cost of upkeep of country’s ‘crumbling’ hospitals topped £1billion last year, data…

The health pros and cons of sharing a bed with your dog

They are known as man’s best friend. But do dogs really make…

Do YOU know what counts towards your five a day?

Advice to eat five portions of fruit and vegetables each day has…