It's a bright, sunny morning and you awaken to a pleasant breeze blowing through your window. The perfect day for a morning walk. So, up and at 'em, you head out the door and walk longer and farther than usual. You feel great! Until—

Stiff joints and sore muscles can be such a deterrent. When physical activity results in pain, it's hard to motivate yourself to continue. Minor muscle aches are to be expected with a new routine, but sharp or severe pain is unnecessary and unhealthy. Stretching can help by preparing your body for activity.

Make time to warm up and stretch before you go for a fitness walk or engage in any other workout. Slowing stretching your muscles will increase your flexibility and help to prevent muscle strain. After exercising, be sure to cool down and stretch again. You'll add only minutes to your routine, but you'll prevent hours of stiffness!

Stretching Safety

Safe and successful stretches shouldn't hurt. With proper stretching technique, your muscles will feel just slightly uncomfortable. Relax, ease your body into the stretch and keep these safety tips in mind:

• Talk to your health care professional before beginning any exercise program, including stretching
• If you have a chronic condition (back problem, arthritis, osteoporosis, for example) or have had joint replacement surgery be particularly gentle when stretching; and consult a specialist for recommendations
• Warm up before stretching by walking around your home
• Slowly ease into the proper stretching position and hold it for 10 to 30 seconds
• Perform each stretch three times, pausing between repetitions
• Never bounce while stretching
• Mild discomfort is normal, but don't stretch so far that it hurts
• Don't force your joints to extend beyond their normal range of motion
• Avoid locking your muscles into a position; remember, your body should be relaxed when stretching.

Stretching Made Simple

Keeping the safety tips in mind, follow these instructions to do stretches especially for walkers. Hold each stretch for 10 to 30 seconds and repeat several times.

Hamstring Stretch
1. Sit sideways on a bench or other hard surface.
2. Stretch one leg straight on the bench with toes pointing up.
3. Bend your other leg and place your foot flat on the floor.
4. Straighten your back.
5. Repeat with other leg.
Calf Stretch
1. Stand with hands against a wall, arms outstretched and elbows straight.
2. Place one foot comfortably behind the other.
3. Bend the leg in front at the knee and keep the heel of your back foot on the floor until you feel a gentle stretch.
4. Repeat with other leg.
Ankle Stretch
1. Sit on the front edge of a chair and lean back, using a pillow for back support.
2. Stretch both legs straight out in front of you.
3. Keeping your heels on the floor, bend ankles to point feet toward you.
4. Then bend ankles forward to point feet away from you.

For more stretching techniques go to http://www.nia.nih.gov/HealthInformation/Publications/ExerciseGuide/chapter04c.htm.