Having recently completed a walking plan (I will post soon about this journey), I was inspired by the many different ways of warming up your feet, ankles and legs before a walk.
At my age, I have found I need to ensure I do some dynamic stretches or mobility movements before any workout on my feet, be it a run or a walk.
So I thought I’d nudge us in this month’s challenge to try out some great little movement practices that are quite easy to embed into your regular walks. They might just prevent that one or other injury, but for me they have a real mental benefit: they symbolise the start of a real workout session, allowing me to understand the walk as not just a walk, but an intentional period of time where I focus on my body, it’s movement and the efforts I am about to put in to achieve this walking workout.
For me, this also helps to keep me motivated for heading out for walks. A walking-workout I am fine for doing regularly on my own, but just a walk? That feels lonely when doing it alone. Strange how my mind works on that one.
So, here are a few different warmup movements for walkers, and our challenge is to try at least 3 of these. I do them after a 5 min warmup walk, as it fits with my route. But one can do them at the start of any walk or at some point during.
And if you feel inclined to take a picture of your ankles doing wonderful circles, or your legs swinging, we’d love to see them. To get some good pictures on this one is a challenge all on its own! So optional, but intriguing.
So have a go, try some of the below, see if you like any better than others, and let us know if you plan to embed them or possibly have already incorporated them into your walks.
Remember to start each movement slowly and gradually increase the intensity/speed as your muscles warm up. And listen to your body and modify the movements as needed.
1. **Ankle Circles**: While standing, lift one foot off the ground and rotate your ankle in a circular motion, first clockwise and then counterclockwise. Repeat with the other foot. This helps to loosen up the ankle joints and improve mobility.
2. **Leg Swings**: Hold onto something for balance and swing one leg forward and backwards in a controlled manner. Do this for about 5-10 swings per leg. This movement dynamically stretches the hamstrings and hip flexors.
3. **Torso Twists**: Stand with your feet hip-width apart and your arms extended out to the sides. Rotate your torso to one side, keeping your hips facing forward, then return to the centre and repeat on the other side. This movement helps to loosen up the spine and engage the core muscles.
4. **Hip Circles**: Stand with your feet hip-width apart and place your hands on your hips. Circle your hips in a clockwise motion, then switch to counterclockwise. This movement helps to mobilise the hip joints and improve flexibility in the pelvic region.
5. **High Knees**: While walking in place, lift your knees towards your chest as high as comfortable. Pump your arms in sync with your knees. This movement helps to elevate your heart rate and warm up the leg muscles.
6. **Heel Raises**: Stand with your feet hip-width apart and slowly raise your heels off the ground, lifting onto the balls of your feet. Hold for a moment, then lower your heels back down. This movement targets the calf muscles and prepares them for walking.
7. **Butt Kicks**: While walking, flex your knees to bring your heels towards your glutes with each step. This movement engages the hamstrings and increases blood flow to the legs.
