Walking is an effective exercise for seniors to do. It helps them stay in shape, keeps their muscles healthy, and their cardiovascular system active. Walking can also be a way to relieve stress and be social with other walkers. It can also be therapeutic as it provides a way to get out of the house and stimulate the senses. However, as with any other exercise, you want to protect your muscles from injuries. According to The American Academy of Orthopaedic Surgeons, the best way to do this is by stretching before you head out on your walk.
Standing Quadricep Stretch
The quadriceps muscle is located on the front of each of your thighs. One way to stretch this muscle before walking is to stand with your left hand against a wall or on the back of a sturdy chair for support. Grab your left foot with your right hand behind your buttocks and gently pull it in towards your body. Don't yank or bounce the leg. Just do a soft and slow stretch for a couple of seconds and then slowly lower your leg back down. Reverse hands and legs and stretch the other side in the same way. Repeat the exercise several times on each leg.
Calf Stretch
The calf muscle is the one located in the back of your lower leg. This is a muscle that can get tight and sore if not properly stretched before you walk. Support yourself against a wall with your arms and rest your head on your hands in front of you. Bend your right leg close to the wall while extending the left leg out behind you. Keep your left heel flat on the ground as you slowly ease your hips forward. Keep your back flat and feel the stretch in your calf area. Do not bounce or stretch quickly. After a few seconds, rest, switch legs and repeat the stretch on the other side. Repeat the stretch several more times on each leg.
Hamstring Stretch
The hamstring muscle is located on the back of your thighs and is a commonly injured muscle. To properly stretch your hamstrings, sit down and stretch your left leg out in front of you and slightly out to the side. Bend your right leg inward so the sole is near your left thigh. Lean forward and reach out towards your left foot. If you can, place your hands on your foot and gently stretch your leg muscles. You may not be able to reach it, so just comfortably extend yourself as far as you can. Keep your leg straight. Do not bounce or force the stretch. Hold the stretch for a couple of seconds and then relax. Then, switch legs and repeat the stretch on the other leg. Perform these stretches several times before walking.
Inner Thigh, Hip, Groin Stretch
The inner thighs, hips, and groin are areas that some people forget to properly stretch before exercising. To do this, sit on the ground with your legs turned inward and bent at the knees. The soles of your feet should be placed right up against each other or as close together as possible. Place your hands on your feet and slowly press down on your knees with your arms. Lean forward slightly as you feel the muscles stretching. Do not bounce or go too fast. Hold the stretch for a few seconds and then relax. Repeat several more times.
