The best way to explore and discover what is hidden is by walking. You’ll realize how much you’ve missed out on when you start taking exploration matters into your hands—or your feet.
When you drive a car or ride a cab, you tend to not notice the little things. It’s in the minute details where you see the peculiarities and even subcultures that are thriving in a city. You’ll never get to know them unless you step foot on the concrete pavement and close in on that gap.
There’s something incredibly liberating about walking and learning more about the place you that live in. Challenging yourself to take on a route and just going through it step-by-step is, in a way, a kind of moving meditation. You start seeing your surroundings in a different light, and you become more appreciative of the natural beauty they exude. So walk this way, breathe slowly, and you’ll start to feel that immediate connection to the external world.
Before you go on your fitness walkabout, here are a couple of tips to get you fired up and ready for the beautiful yet challenging miles ahead.
Work on Your Hips and Glutes for Longer Walks
Other than the genuine bond that vibrates within you, walking also works wonders for your hip bones, glutes, calves, and hamstrings. It’s easy to test your overall fitness on the road. If you have new goals in place, then it’s best to follow through and work on establishing a routine to achieve them.
Start with the hips and glutes. A proper squat can help you go through the distance without feeling any pain or cramps along the way. For this movement, grab a balanced and sturdy chair. Any railing will work as well, for as long as it is sturdy enough to be held on to.
Keep your feet apart using your shoulder as the reference for the distance in between. Lower your body until you’re in a squatting position, thighs positioned on your calves. Make sure to look forward or to arch your back in a straight position.
Stand up slowly to the starting position. As you repeat the process and get into the groove of it, hold the squatting position for at least 20 to 30 seconds before you go back to the starting position.
This stretch will burn off any excess fat that you have around your hips and glutes area and stretch the muscles in them. Doing this before your fitness-walking will improve your flexibility and allow you to angulate your hips in varied positions while walking. It will also help stabilize your pelvic area, which will make it easier for you to navigate elevated terrains.
Avoid Being Worn Down by Too Many Clothes
Be mindful of what you wear, especially when the sun is out. You want to make your fitness walk as comfortable as possible, so steer clear of pants or even capris. It may seem okay at the start, but as you work your way up to longer distances, you’ll start feeling the heat down your thighs and all the way to your ankles. Shorts and short-sleeved polypropylene shirts are your best friends during warm conditions.
When it’s chilly outside, ponytail headbands, breathable long pants, and light running gloves should keep you warm enough. Throw in a foldable windbreaker in case it gets windy.
Hamstring Stretching by the Doorway
Before you literally step out of the door, do a quick stretch of your hamstrings before leaving. At the doorway, put an exercise mat or even a carpet in front of it.
Start with your weaker leg. Lift it up until it’s parallel to your doorway. Place the heel of your foot forward on the door. Slowly slide and lean forward, and you’ll immediately feel the back of your thigh stretch.
When you start to get the hang of it, hold the stretched position for 20 to 30 seconds until you can work your way up to a minute. Doing this will increase the flexibility of your hamstrings and reduce knee or back pain during and after walking.
If you already have your own set of stretching routines, you can add these in for good measure. Remember that consistency gets you more mileage and takes you closer to your fitness goals.
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