These are the four moves a trainer uses to warm up for a long walk

While a relaxed stroll around the block might not need you to warm up, it can be helpful for more strenuous walks, says menopause coach, personal trainer and founder of The Momentum Maker, Julie Powers.

“If you plan to go for brisk walks, long walks of three miles or more, or fitness walks that involve hills or walking at an accelerated pace, it is best to use dynamic stretching to prime your muscles and joints for the exertion.”

She tells Fit&Well that dynamic stretching before a higher-intensity walk can also give your body a performance boost and protect you from injury.

It’s important to prep range of motion and stride length, particularly if it’s cold outside or you spend a lot of time seated. If carrying something like a backpack or wearing a weighted vest, it is even more important to warm up.

“Pre-activating the muscles allows the body to walk longer and better because your muscles will not fatigue as easily, and it allows your heart rate to rise gradually, easing the transition to zone 2 cardio,” says Powers. “Each of these stretches also helps to boost endurance and energy.”

Powers also explains that it’s dynamic rather than static stretches you want to be doing for your warm-up.

“There is a difference between static stretches, which are stretches that you hold, and dynamic stretches, which are stretches that you move through,” she says.

“Dynamic stretches are typically better for preparing the body for a long walk because they warm up the muscles, lubricate the joints and increase blood flow.”

Static stretches, on the other hand, are often helpful for recovery and can ease soreness and next-day stiffness if done properly.

Powers explains that when preparing for a walk, you want to start at the ankles and calves and move up, targeting areas where you have any tightness as you go—so follow the below stretches in order.

1. Calf raise with ankle roll (flat)

Image credit: Julie Powers

Image credit: Julie Powers

Reps: 10 each side

• From the floor, take a single step forward and rise onto the ball of your front foot.
• Pause briefly at the top of the movement, then lower down slowly.
• As you lower down, roll your ankle gently outward and inward to wake up the joint.
• Repeat on the other side, alternating sides with each rep.

“This exercise warms up the calves, ankles, and the Achilles tendon for a better push off for a power walk,” says Powers.

2. Deficit calf raise with ankle roll

Image credit: Julie Powers

Image credit: Julie Powers

Reps: 10 each side

• Holding onto a bannister or wall for support, stand on a step with your feet shoulder-width apart, allowing your heels to hang off the edge.
• Rise onto the balls of your feet and hold for 3 seconds.
• Lower down, allowing your heels to come below the step.
• Step down onto the floor and roll your ankles outward and inward.

3. Leg swing

Image credit: Julie Powers

Image credit: Julie Powers

Reps: 10 each side

• Stand up straight using a wall to your side for balance.
• Swing one leg forward and back like a pendulum, keeping your torso upright.
• When you bring your leg back, squeeze your glute, which will help open your hip and activate your glute.
• Start with small movements and then gradually increase the range of motion.
• Do all your reps on one side, then swap sides.

“This stretch is great for loosening hamstrings, hip flexors, and glutes,” says Powers.

4. Walking hip circle

Image credit: Julie Powers

Image credit: Julie Powers

Reps: 10 each side

• Stand up straight and step your left foot forward.
• Lift your right knee to hip height then move your knee out to the right side, keeping it at hip height.
• Place your right foot back on the floor.
• Repeat on the other side, alternating sides with each rep.

“This move opens up your hips and improves stride mobility,” says Powers.