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How Do I Warm Up?

Before you start to walk, do the stretching exercises here.   Remember not to bounce when you stretch.   Perform slow movements and stretch only as far as you feel comfortable.

Side Reaches

  • Reach one arm over your head and to the side.
  • Keep your hips steady and your shoulders straight to the side.
  • Hold for 10 seconds and repeat on the other side.

Wall Push

  • Lean your hands on a wall with your feet about 3-4 feet away from the wall.
  • Bend one knee and point it toward the wall.
  • Keep your back leg straight with your foot flat and your toes pointed straight ahead.
  • Hold for 10 seconds and repeat with the other leg.

Knee Pull

  • Lean your back against a wall.
  • Keep your head, hips, and feet in a straight line.
  • Pull one knee to your chest, hold for 10 seconds, then repeat with the other leg.

Leg Curl

  • Pull your foot to your buttocks with your opposite hand.
  • Keep your knee pointing straight to the ground.
  • Hold for 10 seconds and repeat with the other foot.

Taking the First Step

Walking right is very important.

  • Walk with your chin up and your shoulders held slightly back.
  • Walk so that the heel of your foot touches the ground first. Roll your weight forward.
  • Walk with your toes pointed forward.
  • Swing your arms as you walk.

A Sample Walking Program




The Weight-control Information Network (WIN) is a service of the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), part of the National Institutes of Health. WIN provides information on weight control, obesity, and nutritional disorders. WIN responds to requests for information; develops, reviews, and distributes publications; and develops communications strategies to encourage individuals to achieve and maintain a healthy weight.
last updated: 10 February 1998




last update: February 2009



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