Congratulations! To those who have successfully gone from no activity to walking at least 30 minutes every day… you are AWESOME!!! Keep it up… your hard work will reap rewards :)
It’s time to add a warm up now. You’re probably thinking why I didn’t start off with the warm up… because I wanted you to get up & moving until it became part of your daily routine first.
The warm up is simple but important. Warming up may help to prevent injury & can make workouts more effective. It prepares the body for the upcoming activity by activating the muscles, improving range of motion& body awareness.
There is more than one way to warm up. Here is a simple, standing warm up. Do 12 to 20 reps in both directions. Do not continue if pain is present, stop before the point of pain.
Neck nods/rotations (side to side) – do only 5 to 8 in each direction
Shoulder rolls
Arm circles
Elbow circles or bends
Wrist circles
Fingers opening & closing
Hip rotations/circles
Knee circles
Ankle circles
Toe wiggles
Leg swings forward & back – gentle… be careful not to arch your back, stand tall, work from the hip & glutes (butt) down
Leg swings side to side
Knee raises
Hamstring curls (kick your butt!)
Step touches (feet shoulder width apart, right foot in/out, left foot in/out)
Tap outs (right foot taps out/in, left foot taps out/in)
Do a 2nd round of the above 4 moves adding arms.
Your breathing should have intensified & even better if you have started to sweat.
Off you go for your minimal of 30 minutes walking. Have fun!
Please feel free to comment below or contact me privately.