Warming up when going for a walk
If you decide to set 30 minutes aside each day to walk, then follow these light stretches to stay injury-free.
Begin walking at a slow pace for five minutes as you do some gentle neck rolls and arm circles. Stop briefly near a wall, do a quad stretch and standing hip circles and leg swings. Leaning into the wall, place one leg forward with your knee bent, lean into it while keeping other leg back with knee straight and heel down. This will provide a good stretch to your calves.