Finding time to exercise can be tricky enough, let alone carving out a moment to stretch afterward. But regularly skipping the cool-down phase after walks raises the risk you’ll end up uncomfortable or even injured over time.
The good news: It only takes five to 10 minutes of cool-down time after your walk to keep your body limber and lower the risk of injury. It starts with the end of your walk, too. When you’re coming toward the end of your walk, gradually slow your pace. From there, leave room to stretch important muscle groups you just worked, like your hips, hamstrings, and calves.
Want to maximize your cool-down time? Here are four targeted walking stretches to help promote flexibility, keep you limber, and effectively wind down after your walk. These moves will gently work the muscles you used while walking, and they’re easy to incorporate into your routine.
Hip Extenders
Stand with your back straight, keeping your arms at your sides and your feet shoulder-width apart. Step forward with your right foot, bending your right knee so that your right heel touches the ground. Press your right leg gently toward the ground, pointing your toes toward the sky and flexing your right foot upward. You should feel this hamstring stretch along the back of your right thigh. Hold the stretch for 10 seconds before releasing. Then, stretch your foot up again, this time holding for 30 seconds. Repeat this sequence with your left leg.
Tiptoe Raises
Stand up straight with your arms at your sides and your feet hip-width apart. Raise your toes off the ground, hold for two beats, then slowly lower them. You should feel this stretch in your calves, and you can repeat it several times. For balance support, do the stretches next to a wall or a rail. You can also modify the stretches by doing them sitting down (with proper posture!) or raising your toes one foot at a time.
Toe Flexor Stretches
While sitting on the ground, cross your legs so that your left ankle is resting on your right knee. Hold your left ankle and heel with one hand, and hold the top of your left foot and toes with the other. Slowly pull your toes toward the sole of your foot. You might feel this stretch in the muscles and tendons along the top of your foot. Hold the stretch for 30 seconds, then relax. Now work your right foot.
Back Relaxers
Lie on your stomach with your arms at your sides and your palms facing up. Arch your back, slowly lifting your chest off the floor for two beats. Hold for two beats. Then slowly lower your chest to the floor for two beats. This exercise strengthens and stretches your back, relieving tension and preventing stiffness. Over time, slow down the stretch until each step takes four beats.
How often should you do this?
In a perfect world, you’d do this after every walk. Doing proper stretching and cool-downs can support your recovery and allow you to keep getting after your fitness gains on a regular basis. These moves can also be done just about anywhere. Ultimately, considering your cool-down as important as your “regular” workout will go a long way toward helping you stay healthy and injury-free.
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