Turning a Leisurely Stroll into an Athletic Warm-Up
Warming up for your favourite sport does not have to be boring. You can do it while walking around the city and enjoying the beautiful sights.
Before heading out for a walk, make sure to bring some water and a cap or sun visor if it is sunny outside. The first step is to make sure that you have the right walking shoes with a comfortable fit. Cross-trainers would be best for this activity. Once you are out the door, it would be nice to do little stretches first. Slowly move your head from side to side, stretch your arms out in front of you to release tension in your upper back, and do little leg stretches as well.
Next, be aware of your posture. Make sure your back is straight, arms relaxed at your side, and your weight evenly distributed on the balls of your feet. Now you are ready for the walk.
Start slow, with long steps. Take deep breaths to introduce more oxygen into your body. Once your body has gotten used to a certain pace, start swinging your arms more and walk faster. Maintain this increased speed and intensity for a few minutes, and then go back to your normal pace. Keep switching your tempo every few minutes. Short bursts of intense brisk walking will give you more stamina. Just remember, though, that you should not take a brisk walk through-and-through for all of 45 minutes. You will only increase your chances of pulling a muscle by doing this.
To make your warm-up more intense, look for moderately steep inclines or uphill roads. Finally, make sure to keep drinking water during your warm-up walk, and rest whenever you feel too tired. Warm-ups are not supposed to wear you down but instead serve to prep your body for more physical activity.