The Walker's Workout

Do the stretches before and after your walk, as noted. Complete the strength moves two or three times a week on nonconsecutive days.

Shin Stretch


shin-stretch

BEFORE YOU WALK

Standing with feet flat, slowly roll up onto toes and hold for a count of two. Then lower heels and roll onto outsides of feet (so the soles of your shoes are facing each other, as shown) for two counts. Returning to starting position, roll onto heels for two counts so your toes are in the air. Lower toes to finish. You may need to hold on to something for balance. Do this series 10 times.

Hip and Calf Stretch


hip-and-calf-stretch

AFTER YOU WALK

Place your [left foot two to three feet in front of your right, toes pointing forward. Bend your left knee until it's above your ankle. Keep your right leg straight, heel on the ground. Don't arch your back. You should feel a stretch in your right calf and the front of your right hip. For a deeper stretch, tuck your tailbone under slightly. Hold for 30 seconds and switch sides. Repeat as needed.

Squat


squat

TARGETS BUTT, THIGH AND CALF MUSCLES

Stand with a light resistance band or tube tied around calves, feet hip-width apart. Step right foot six to 12 inches out to the side. Bend hips and knees and sit back. As you stand, step left foot in toward right. Repeat, stepping again to the right and then twice more to the left. Do the sequence two to four times. (If you haven't done squats before, start without the band.)

Side Plank


side-plank

TARGETS CORE MUSCLES

Lie on left side and prop yourself up on left elbow, right hand on hip. Stack legs one on top of the other, feet flexed. Press down on left arm and feet, contract abs and lift left hip off the floor. Hold for 10 to 30 seconds and lower. Repeat on right side. Alternate the side you start on for each workout. As you become stronger, switch sides without lowering hip to the floor.

Post a Comment