There are many reasons why a jogger or walker should prepare for the activity with a warm up program. A brief period of stretching reduces muscle tension and tightness, reduces opportunity for potential muscle soreness, and prevents soft tissue injuries. Limbering of the joints naturally develops an increase in flexibility A warm up is very easy to perform, and is completely individual. Each set of exercises should adapt to personal limits of flexibility and muscular tightness.
The amount of time designated for your warm up will depend upon the intensity of your walking or jogging program. An average duration of 10-14 minutes is sufficient, and may be performed indoors or outdoors. Each stretch exercise should be held comfortably for 15-30 seconds depending on the particular stretch, followed by shaking the limb to relax the muscle.
The following 10 exercises are designed to limber up the ankles, calves, thighs, hips, waist, and the back. Additional exercises are optional depending on the amount of time you want to stretch. Generally the order of a warm-up program should unfold from head to feet, or feet to head concentrating on one muscle group at a time.
The amount of time designated for your warm up will depend upon the intensity of your walking or jogging program. An average duration of 10-14 minutes is sufficient, and may be performed indoors or outdoors. Each stretch exercise should be held comfortably for 15-30 seconds depending on the particular stretch, followed by shaking the limb to relax the muscle.
The following 10 exercises are designed to limber up the ankles, calves, thighs, hips, waist, and the back. Additional exercises are optional depending on the amount of time you want to stretch. Generally the order of a warm-up program should unfold from head to feet, or feet to head concentrating on one muscle group at a time.
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