Warmup Before Walking
Instead of instantly going from 0 kmph to 5 or 6, you’ll feel a lot better when your body has time to warm up. The best way to do this is to start by strolling at a slower pace for five to 10 minutes. This will warm up your muscles so they are more flexible. In addition, your heart rate and breathing will increase to get more blood and oxygen to fuel your working muscles.
1.Foot rolls
Starting position: Stand with your feet together. You can grab on to a chair or railing for balance if needed.
Movement: Lift your heels and roll up onto your toes and hold. Slowly lower your heels, then roll back onto your heels, pulling your toes up.
Where you’ll feel it: shins, calves, and feet
Reps: 10 to 20 Hold: 2 or 3 seconds
Foot Roll
2.Leg swings
Starting position: Stand tall with your feet together. Shift your weight to your left foot. You can grab on to a chair or railing for balance if needed.
Movement: Slowly swing your right leg forward and back, increasing your range of motion by lifting your leg a little higher each time, up to about a foot or so off the ground. Squeeze your glutes on the back swing.
Where you’ll feel it: hips, glutes, and legs
Reps: 10 to 20 with each leg.
Hold: none
Leg Swings
3.Hip circles
Starting position: Stand tall with your feet together and raise your right knee in front of you. You can grab on to a chair or railing for balance if needed.
Movement: Slowly move your right knee clockwise in a circle, rotating from your hip. Do the recommended number of reps, then switch legs and repeat. Then repeat the sequence circling in the other direction.
Where you’ll feel it: hips, glutes, and legs
Reps: 8 to 10 with each leg in each direction
Hold: none
Click here to check how to do.
4.Arm swings
Starting position: Stand with your feet about shoulder-width apart and your arms at your sides.
Movement: With your arms extended, gently swing your arms forward and back, swinging from your shoulders. Do the recommended number of reps, then bend your arms to about 90-degree angles and swing them for another set of reps.
Where you’ll feel it: arms, shoulders, chest, and back
Reps: 20 in each position, counting each arm swing forward as one rep
Hold: None
Arm Swing
5.Torso twist
Starting position: Stand with your feet shoulder-width apart and arms bent in front of your chest.
Movement: Slowly rotate your upper body to the left as far as it feels comfortable, while keeping your lower body facing forward. Return to the center. Rotate to the right. Return to the center. That’s one rep. Do the recommended number of reps. Then repeat the sequence, but this time rotate your entire body, including your hips, allowing the heel of the opposite foot to come off the ground (so as you rotate to the right, your left heel will rise). Return to the center and rotate to the opposite side, and back to the center again. That’s one rep in the new position.
Where you’ll feel it: abs, back, and hips
Reps: 10 to 15 in each position
Hold: none
You can see the demo here
