Is just walking enough? Or is there more you should be doing to keep your body in good shape?
Walking is one of the top exercising activities you can do. But should you do more than just taking a walk on the side walk or greenbelt?
The answer is Yes. While walking is low impact, easy to do your body will still develop muscle imbalances from everyday life's activities, or from sitting too much from an office job. To keep your body balanced, i.e. keep it from being too weak on one side and being too tight in another area, you should always add simple exercises to strengthen as well as a stretching routine to keep a balanced body.
Depending on your fitness level, and past injuries, you should not only build up some leg, hip and ankle strength, but also add stretching exercises.
I am going to share some exercises you should add to your walking routine. If you are wanting to start a walking program, you really should start with some strengthening exercises first.
Here is a list of great exercises to start, and add to your exercise routine.
Bridge Ups - This such a great exercise, that therapists use it often to help people with low back problems, and weak glutes. Check out video for instructions.
2. Straight Leg Lifts - This exercise can be done on the floor or sitting on a chair. Great exercise that targets the quadricep muscle in the front of your thigh. This exercise has helped a lot of my clients get relief from knee pain. Keep foot flexed. Do not point your toe. Hold at the top for 5 to 10 sec for more muscle activation.
3. Calf Raises - This muscle plays a big part in your walking, helps absorb shock, will help you to walk faster, and will reduce your chances of rolling a ankle. So you will want to keep this muscle strong. You can start with floor calf raises, then move to doing your calf raises on steps. As you get stronger, then move to single leg calf raises. Shoot for 20 reps when doing both legs and 15 or more on single leg. Do a full range of motion, not half reps.
Stay Hydrated: Drink plenty of water before, during, and after your walk. Staying hydrated will help keep your body functioning properly and prevent cramping.
Increase Intensity: As you become more comfortable with walking, increase the intensity of your walks by walking faster, adding hills, or carrying weights. This will help challenge your body and improve your fitness level.
Track Your Progress: Keep track of your progress by logging your walks and measuring your distance and time. This will help you stay motivated and see how far you've come.
Yorumlar