Cool and Stretch
At the end of your walk, spend five minutes slowing your pace down to a stroll. When you stop walking, stretch your muscles while they're warm.

Hip stretch: To stretch your outer hip, place your right hand on a wall and bend right elbow slightly. Cross left foot over right foot. Keep right leg straight and slightly bend left leg. Move your right hip slowly toward the wall. Turn, crossing right foot over left to repeat the stretch.

Hamstring stretch: Sitting on a seat, place your left heel on the ground in front of you. Using your hip as a hinge keep your back straight and bring chest toward knees. Hold when you feel a stretch. Sit up slowly and repeat with right leg.

Quadriceps stretch: Face a wall, placing your right hand on the wall for support. Bend your left knee, grabbing the top of your left foot or pant cuff with your left hand. Bend your right knee slightly and, moving your hips toward the wall, pull your left foot up. Exercise bands or straps can assist the pull. Switch legs.

Back stretch: To stretch your middle back, grab onto a pole - like a street sign or lamppost - while standing with legs together and knees bent slightly. Arms should be chest level. Round your back while bending your hips slightly forward, then slightly and slowly bend your knees and gently pull your body back.

Calf stretch: Step up on a curb or step with your right foot, keeping it flat. Holding onto a pole, railing or chair for support, hang your left heel over the edge and bend your right knee slightly. Slowly lower your left heel. Repeat with other leg.

Forearm stretch: Hold your right arm out in front of you with your elbow bent slightly and your palm facing up. Put your left hand on your right fingers and slowly push down to feel a gentle stretch through your wrist and forearm. Repeat with other arm.

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Just-Right Walking Plan | Before You Start | Tread on Me | Is Your Town Making You Fat? | Cool and Stretch | Top Walking Questions | 6 Reasons to Stick with Walking | Which Shoe for You? | Shoe Shopping Tips | Tie 'Em Right | Walk Better with Great Gear