How to Power Walk Without Causing Injury To Joints and Muscles

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By rnhealthinfo
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power walk for good health

Walking is one of the best and easiest exercises to do for good health. Turning a regular paced walk into a power walk will increase energy and metabolism to burn calories as well as maintain or lose weight and aid digestion. Learn how to power walk without causing injury to joints and muscles for the most benefits.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

Time
Determination
Safe area to walk
Good walking shoes

Step 1

walking shoes are important for a power walk

To make sure not to have an injury during a power walk, first get a good pair of sturdy walking shoes with great support. Get a proper fitting from a professional shoe store for the best fit possible.
Step 2

calf stretch

Before beginning to power walk, be sure to add five minutes of stretching first to loosen and lengthen the musles. This will help to prevent injury, cramping, stiffness and soreness. Do several leg and calf stretches and hold to the count of 10. Simply bend and touch the toes for a good hamstring stretch, holding to the count of 10. If unable to touch the toes, hold onto the ankles instead.
Step 3

stretching legs

Be sure to deep breathe properly during each stretch to help oxygen reach the muscles. Deep breathing will also aid in reducing injury, stiffness, cramping and soreness to the joints and muscles.
Step 4

power walk safely

Once the stretching is completed, start to walk. Choose a safe neighborhood or park for the power walk. Walk as briskly as possible without getting winded or hurting muscles. It may be necessary to start slowly and work into a powerwalk if you've not been walking for exercise.
Step 5

Drink water during the power walk to prevent dehydration, replace lost fluids and to reduce the likelihood of injurying joints and muscles.
Step 6

treadmill

Power walk as long as possible. Starting with a 5 minute power walk will be better than not doing it at all. Just stick with it and each time it should become easier. Remember that anything done for at least 30 days more easily becomes a habit. Power walking is a healthy habit that your body will thank you for if done correctly. During inclement weather, power walk on the treadmill.
Step 7

nature trail

Increase the duration of the power walk each time, preferably daily if possible for the most benefits. This will increase endorphins and endurance and make it easier each time. Try adding a new route with a hill or through a park to make it more enjoyable, it increases the intensity as well as encourages the use of different muscles.
Step 8

stretching is important for power walking

End each power walk with another 5 minutes of stretching. Avoiding this step after the walk will cause an increased likelihood of soreness, cramping and stiffness, preventing you to want to repeat the process. These steps will help to prevent injury during a power walk and increase overall health.