Walking is a simple, yet wonderful exercise to get your hearts and lungs pumping and your leg muscles moving. But to make sure your body is ready to start logging lots of miles in your sneakers, you can do several exercises that will keep your muscles limber and perhaps prevent strains or injuries when you're out hiking a trail or power-walking through your neighborhood.
Crossovers
To help improve your flexibility and range of motion, try this hips and back exercise that's easy to do with a little concentration and effort. Follow a straight line, either one on the ground or an imaginary line, and start by stepping forward with your right foot on the left side of the line and then your left foot on the right side of the line. By taking long strides you'll experience a full rotation of your hips.
Water Walking
If you have joint pain due to arthritis, tendinitis or other condition, you may want to try water walking as an exercise that will help tone your muscles without putting extra stress on your joints. Consider joining a water walking or water aerobics class at your local health club or by simply water walking on your own. Start in water that's about shoulder height by putting one foot down all the way flat as you walk, rather than being on your tiptoes and keep you arms slightly bent at your side as you walk. Walk from one end of the pool to the other and back if you're up for the challenge.
Leg Swing
To really limber up your legs, hips and back, try a simple pendulum-like swing with each leg. Start by using a wall, fence or other solid object for support and stand straight on one leg. Then simply swing the other leg back and forth. As you become more loosened up, try moving your leg in a figure eight. Switch and do the same with your other leg.
Fat-Burner
This is a walking exercise aimed at burning calories and fat within 20 minutes, though you can expand it to 30 minutes or more if you're up to it. Follow this pattern to start burning fat while you walk: Walk at a comfortable pace for five minutes; pick up the pace and walk at a moderate pace for the next five minutes; jog or walk at a very fast pace for the next five minutes; then spend two minutes walking at a moderate speed and the rest of the time walking at a slow speed. To expand this to 30 minutes or beyond, simply add minutes on to the times when you are walking at a moderate or faster pace.
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