1. It's an Exercise, Too
Walking, just like any cardiovascular activity, is an exercise that requires you to warm up. Even though you may have been walking since childhood, power walking or walking any distance needs you to send a signal and extra blood to all parts of the body to warn them that work is coming. Warn your legs first by stretching before walking. Sit on the floor and pull the knees to the chest as close as you can.
2. Bend and Stretch, Reach for the Sky
These words are used in a simple childhood verse. The exercise they promote is a good starter for your stretching warm up session. Clasp the hands in front of you and push your arms forward so the palms face outward. Bend down and see how close to the ground you can get your palms. Don't overdo it and create pain. Stretch the palms skyward and try to touch them to the ceiling. This is an excellent start to your warm up.
3. Stretch the Entire Body
Even though you think you'll only use your legs, most of your body receives additional exercise. The body moves differently when you walk as an exercise, so you need to take all of your muscle groups into consideration. Warn your legs by stretching before walking. Sit on the floor and pull the knees to the chest as closely as you can. You exercise your arms during a walk when you swing them, so include arm stretches in your routine. You definitely work your back muscles, too, so you need to include them as well. Your lateral abdominal muscles on the sides will tell you the next day that they would have liked a little warning if you miss them in your stretches.
4. Feel Those Hamstrings
Your hamstrings have been awakened, but you want to shake up all the leg muscles. Stand in a wide stance and put your hands on your right knee. Bend the knee and stretch the muscles on the interior of the leg. Do this on the other side and then reverse and do again. Do it a second time without bending your knees, but instead shifting your weight at the hip. You can feel the muscle on the leg that you have your hand if done correctly. Switch sides. Stand in front of a wall an arm's length out with your feet together and flat on the ground, and your hands against the wall. Bend your elbows and move toward the wall without lifting the feet.
5. Roll Your Shoulders and Do a Windmill
Pull your shoulders back tightly as though you were touching the blades together. Roll the shoulders and then the head. Grasp the hands behind the back and stretch. When you finish, stretch your arms out to the side and try to touch the opposing walls with the tips of your fingers. Twist the upper body to the left and back face front. Then twist to the right. Do several windmills like this.
