Warm-Up Stretches Before Walking: Boost Flexibility, Endurance

Walking is an excellent low-risk exercise. In general, it doesn’t pose undue stress or pressure on the joints, muscles or bones, and we still obtain its many health benefits. With that said, it’s still crucial to warm up before heading out on your daily walks in order to protect your body from injury, discomfort and limited mobility.

The benefits of stretching before walking

“Stretching before walking warms up your body and alerts your muscles and joints that you’re about to be active,” explains Chris Mohr, PhD, RD, Fitness and Nutrition Advisor for Fortune Recommends Health. “Stretching increases blood flow, boosts flexibility and improves your range of motion, which may improve your walk.”

It also wakes up your nervous system, he adds, making your muscles more responsive and reducing the risk of injuries. This helps prevent sudden pains that often occur when you start moving without warming up. Ideally, Mohr says, these stretches will be a bit more dynamic versus performing static stretches that are held for a period of time.

While stretching itself doesn’t burn many calories on its own, it can help you burn more during your walk by enhancing your stamina and form without excess strain, experts say. It can also increase your flexibility, aid in increasing your full range of motion, warm up various muscle groups and stretch and strengthen your body.

“When your muscles are stretched, you can walk with better posture and longer strides, which might make your walk more intense,” says Raj Dasgupta, MD, ABIM quadruple board-certified physician and medical reviewer for the National Council on Aging. “This can lead to burning more calories because you can walk faster or longer without getting tired as quickly.”

Stretching before walks can also help your body’s recovery process, which can lead to more frequent exercise, resulting in more calories burned over time, notes Devin Trachman, PT, DPT, MTC, Clinic Director and Physical Therapist at Physical Therapy Central.

The best warm-up stretches before walking

The best stretches to warm up before your walk will engage muscles throughout your body that will be most active as you exercise. Dr. Trachman offers the following stretches with step-by-step instructions:

Calf stretch

Using a street curb, place the ball of your foot on the end of the curb ledge
Slowly drop your heel down while keeping the ball of your foot on the step and hold for 20-30 seconds
Repeat three times on each side

Quad stretch

Stand with both arms by your side
Slowly bend one knee, bringing your heel toward your buttock, and then reach back with the same hand and grab your ankle
Pull it towards your buttock with your hand
Slowly lower your leg to the starting position
Take a step forward and then repeat the same on the other side
Hold for 20-30 seconds and repeat three times on each side

Tip: Make sure you keep your torso straight and avoid arching your back when reaching for your ankle to hold the quad stretch.

This stretches the front of your thigh, helping to protect your knees, explains Dr. Dasgupta.

Hamstring stretch

Stand with your feet hip-width apart
Place the leg you wish to stretch in front of you
Hinging from your hips, reach forward with your hands, keeping your torso straight, toward your toes
Hold for 20-30 seconds and repeat three times on each side

A seated alternative from Dr. Dasgupta: Sit with one leg straight and the other bent. Reach for your toes on the straight leg. These stretches will loosen the back of your thigh, helping to prevent strains during your walk, he says.

Across-body shoulder stretch

Stand with both arms at your side
Lift one arm until it is parallel to the floor (90 degrees)
Hook the other arm around it just above the elbow
Pull the arm to be stretched toward your chest. A stretch should be felt in the shoulder
Hold for 20-30 seconds and repeat three times on each side