The Safe Way To Walk

At Duke’s we have found a lot of our members and over 50’s in general enjoy walking/hiking to keep fit and enjoy the outdoors. So, we have come up with a safe and structured way for you to prepare before hitting the tracks and recovering after.

BALANCE (Safety)

Stand on one foot with the other knee a hip height, then other leg. 1 minute on each side.

WARM UP BEFORE YOUR ACTIVITY (Injury prevention)

MARCHING ON THE SPOT – Marching on the spot, knees as high as possible, arms rising to shoulder height.

LONG STEPS (start short) – Take 20 long controlled alternating steps.

TORSO ROTATION (pack on) – Rotate your torso as fare as you can in each direction – 20 times.

ARM SWING – Full rotations backwards and then forwards – 20 each way

TOUCH TOES/ARCH BACK – Reach down towards your toes with straight legs then arch back with your hands supporting your lower back.

These actions will get all the relevant muscles and joints

Ready for your activity. Enjoy!

STRETCHES (Injury prevention)

CALF’S, QUADS, HAMSTRINGS, ARCH BACK,

ARMS BACK, ARMS OUT IN FRONT, ROTATOR CUFF, TRICEPS.

If you have any questions, please feel free to contact us or drop into Duke’s at any time.

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