Stretching is important both before and after your walk, so always make time to stretch. Remember also that the warmup and cool-down periods are the keys to a healthy workout. Here are some sample walking stretches you can do before and after your walking workout.

• Neck Stretch

  Stand with your feet shoulder-width apart. Let your shoulders be held up and back. The crown of your head should be pulling upward. Slowly let your chin drop to your chest and hold it there for five to ten seconds. Return your head to the neutral position.

  Slowly let your left ear rest on your left shoulder, again holding it for five to ten seconds. Repeat this with your right side. It is okay if you can't hold your head all the way down. Move until you feel the stretch, but without pain. Do this series three to five times.

• Shoulder Rounds

  Without changing the position of your body, try to exaggerate a shrug upward with your shoulders, bringing them to your ears. Hold this position for five to ten seconds. Then, relax your shoulders back to their beginning position. Move your shoulders in small circles forward for ten repetitions, and then reverse and go backward for ten repetitions.

• Wrist/Ankle Rotations

  While holding your body in its correct posture, extend your arms in front of you. They should be at your chest level, just below your shoulder. Rotate your wrists forward and backward, about ten small circles each direction. Repeat this exercise with your ankles.

• Hip Rotations

  This is a lot of fun! Stand with your feet shoulder-width apart and tuck your pelvis in, think of flattening your back. Begin to sway your hips in a clockwise motion, about ten circles. Stop and repeat in a counterclockwise motion. It looks a lot like belly-dancing!

• Calf Stretch

  With your hands on your hips and your feet shoulder-width apart, point your toes forward (see FIGURE 7-3). Step backward with your right foot. The step length should be comfortable and yet a stretch. Ensuring your posture is aligned properly, lean forward, making sure your knee does not extend over your foot (see FIGURE 7-4).

  This stretch will be felt in the calf of your rear leg. Do ten of these repetitions and then repeat on the opposite side. If you find yourself in need of some stability while you do this exercise, use a chair placed to one side to hang on to, or even the wall in front of you.

Cooling Down

When you have completed your walk, it is time to cool down. This need not be something extravagant. You can choose to walk at a leisurely pace for the last few minutes of your walk, even if that portion is done in your own driveway. You can even redo your warmup stretches.