Stretching and Strengthening Activities for Program Success
5 Step Basic Walking Pattern
Step 1: Warm Up (3-5 minutes)
Step 2: Gently Stretch (4-5 minutes)
Step 3: Walk (5-30 minutes or more)
Step 4: Cool Down (3-5 minutes)
Step 5: Gently Stretch Again (7-9 minutes)
Strengthening Exercises can be done to help with walking
Step 2: Gently Stretch (4-5 minutes)
Step 3: Walk (5-30 minutes or more)
Step 4: Cool Down (3-5 minutes)
Step 5: Gently Stretch Again (7-9 minutes)
Strengthening Exercises can be done to help with walking
Step 1: Warm Up
Warming Up your muscles before stretching and physical activity is extremely important to help avoid injury and avoid pain during and after exercise.
Ways you can warm up before stretching:
Ways you can warm up before stretching:
- Walk slowly for 3-5 minutes
- March in place for 3-5 minutes
Step 2: Gently Stretch
Leg and body stretches can help prevent shin pain, sore muscles, and other injuries. We recommend you utilize 4 stretches before each walk; calf muscles, hamstrings, quadriceps and hip flexors, and iliotibial bands (ITB's). You should do each stretch on both your left and right side. Hold each stretch for 30 seconds and make sure to not bounce.
Step 3: Walk
This is the cardiovascular part of your walk. Follow these guidelines for optimal activity: pick up the pace, increase your time, monitor for intensity, and check your perceived exertion and/or heart rate.
Step 4: Cool Down
At the end of your walk, slow your pace to a stroll until your heart rate has returned back to your pre-walk level. This step is very important as a gradual cool down allows your body to "downshift" from high gear to low gear of everyday movement. Cooling down lets your heart rate lower gradually, and prevents your blood from pooling in your legs, which can cause light headedness, dizziness, or even fainting.
Step 5: Gently Stretch Again
Stretching after physical activity and cooling down can help prevent soreness, increase flexibility, and maintain range of motion. Repeating the same stretches done in step 2, however hold them for 45-60 seconds each.
Strengthening Exercises for Walking
Starting a new walking regimen can cause some discomfort if it is not something that you have done before. Incorporating these strengthening exercises can help you build up your walking muscles and ease discomfort throughout your walks.
Email Wellnessworks@iastate.edu with any questions you may have
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