Wake Up Your Walks

March 19, 2014 Eric Soderlund

Walking is a great form of exercise. It gets you out, gets you moving and even burns a few calories.

Here are a few ways you can get the most from your walk-abouts. Begin these after at least five minutes of warming up.

Calf Raises
Raise yourself up onto your toes with each step. Go as high as you can without feeling discomfort. As you improve, you will be able to rise up further. Once this becomes easy, try pausing after you rise up. Stay on your toes for 1 to 3 seconds. Tighten your stomach muscles when you do this.  This will increase your stability/balance as well as give you a bit of core work. 
Do 10 to 20 of these with each leg and then walk normal for a few minutes before moving on to the next movement.

High Knees
As you bring your leg forward, raise your knee up past waist level and pause for a second once your knee reaches its highest point. Then continue on and do the same with the other leg.
Do 10 to 20 of these with each leg and then walk normal for a few minutes before moving on to the next movement.

Walking Press
While you walk, raise both hands straight up reaching as high as you can then lower them back to ear level. Time this with each step. Step/hands up, step/hands down.
Do 10 to 20 of these with each leg and then walk normal for a few minutes before moving on to the next movement.

Advanced Ninja Combo Moves
Once all of these movements become natural, begin to combine them.

First, begin combining the calf raises and high knees together. As you bring one knee up, rise up onto your toes on the other foot and pause for 1 to 3 seconds, then continue. Once you can do this comfortably, add the walking press.

Do these exercises 3 to 5 times during your walk with enough time between to fully recover. This combo will work your Calves, Hip Flexors, Gluteus Maximus, Shoulders (Deltoids), core muscles and more. After doing these exercises a few times, your range of motion will increase, your coordination will improve and you will actually gain strength.


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