Stretch It Out: Why Pre-Walk Stretching Is the Key to a Better Stroll

Lilly demonstrates Downward Dog

Stretching before walking is important because walking IS exercise! I think we see walking as a casual activity and maybe don't take it seriously as exercise, but it's important to remember that walking is actually a full body exercise! Stretching should be done beforehand in order to warm up the muscles as well as lengthen them in order to help prepare the body to move them. 

Listen. I get it. Stretching is not "fun" and it tacks on extra time to your workout, so why should you do it? Stretching beforehand is going to help prep your body for optimal movement. If your body is sufficiently warmed up and stretched then you are going to be able to walk longer distances as well as potentially at a faster pace. Moving quicker for a longer time is going to burn more calories during the walk!

Walking is a full body exercise, especially if you're using a powerful arm swing. I like to keep it simple and recommend 3 stretches (any more than that and I find that folks get overwhelmed and don't do them). These three target the core, hamstrings, and quads; all essential in getting the most out of your walk. 

1. Inchworm: a dynamic stretch that targets core, hamstrings. Really good way to get the heart rate up a bit as well. 5 reps

2. "Shoo the chickens" or "roll your stone" (depending on where you're from) dynamic hamstring stretch.

3.  Standing quad pulls with 3 second balance. Bonus points if you lean forward in the stretch and turn it in to a "hip airplane".