1. Warm Up With a Leisurely Walk
Before you set out on a power walk, take a slower, more leisurely walk to get started. If you stroll around for at least 5 minutes, you warm up the same muscles you use when you power walk. A quick walk will also make your stretches more effective. You'll be able to hold a deeper stretch for a longer period of time, with less risk of muscle strain or tearing.
2. Stretch for Success
Warm up stretches are necessary element of your exercise routine. Stretching increases your range of mobility, making you far less likely to experience strains, tears or sore muscles during your power walk. Stretch from the top of your body down. Perform head and arm circles, then move on to your hips, calves and quads. Choose stretches that feel comfortable to you, and take the stretch as far as you can without experiencing any pain. Hold your stretches for 10 to 20 seconds each and perform a set of 10 or 15 repetitions to get the maximum benefit from each pose. You should stretch after your power walk as well, to help minimize the lactic acid buildup that causes aches and pains the next day.
3. Climb to the Height of Fitness
Climb a set of stairs as a part of your warm-up routine. By slowly climbing up and down a flight, you engage your muscles using your own body weight as resistance. Stair climbing uses the same muscle groups as power walking, but in a different way. It's an easy way to fit a little cross-training into your routine, which will help you build muscle and increase your endurance. Slowly climb up and the steps for about 3 to 5 minutes to get your circulation going and prepare for a more vigorous workout.
4. Variety is the Spice of Life
Change your warm-up routine from time to time. Different routines work your muscles in different ways, so mixing things up is a way to give your body a break and challenge yourself at the same time. Take a walk one day and jump rope the next. Try riding a bike or jogging for a few minutes as a way to warm up before your power walk. You can use just about any physical activity you can think of, as long as it's low-impact and you're nearly sweating by the time you're done.
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