Six things to do after your walk!!

Six Must-Do Activities after Every Walking Workout

https://blog.myfitnesspal.com/6-must-dos-after-every-walking-workout/

I want to do another quick fitness blog today!!

I have been walking a lot.  The Georgetown Community Recreation Center is open - but restricted.  It has some very nice facilities - and at a very nice price for senior living in the community.

I generally walk on a track on the second floor.  About 60% of this is above a large basketball court (or smaller basketball courts.  (Actually, this is the floor that the Fire Ants Granny Basketball team plays on for our home games.) At the other end of the walking track, I can look down at the machines - treadmills, elliptical machines, and stationary bicycles, and the various free weights and weight machines.

With the lessening of restrictions from the COVID-19 pandemic, the track is limited to ten people.  Since we walk at varying speeds and the track is 1/12th of a mile, we really don’t get too close to others.  The basketball courts are still off-limits.  Basketball or team sports don’t follow social distancing rules very well!!  Even in the machine/weight room, about 1/3rd of the equipment has been moved to maintain a good distance.

I like the track rather than the treadmill as the view does change and I am free to swing my arms or even skip.  I do have friends (acquaintances) that like the machines and I wave to them as I go by. 

I also listen to audiobooks as I walk. I'm currently "reading" something that I missed "To Kill a Mockingbird" - considered a classic!!

And, maybe the best reason for the track and the facility is AIR CONDITIONING!!!!!  It is starting to get hot in Austin - the next several days all have predicted high temperatures in the mid to upper 90 degrees (Fahrenheit) range.  

Now, a quick look at today’s article - 6 Must-dos after Every Walking Workout

-1 Cooldown.

You need to lower your heart rate and adjust your breathing - so some laps at a slower speed.  The article suggests doing some yoga stretches and poses.

-2 Rehydrate

I take a water bottle with me - and periodically during my walk, catch a quick drink.  The reality is that I probably don’t drink enough water and I do need to rehydrate.  The article suggests,

“If you don’t, recovery takes longer and your performance for your next workout will be negatively affected. In the hour that follows your walking workout, drink plenty of water.”

-3 Replenish your energy stores

The article states, “Consuming healthy, nutrient-rich food after a walk is a must to allow your muscle tissue to repair and get stronger. Skip processed, sugary foods and load up on leafy greens, lean protein like chicken, fish, or even a post-workout protein shake. 

-4 Stretch

Again, something that I don’t always do well.  

“Stretching as soon as your workout is finished and while your muscles are still warm can help reduce muscle soreness and improve your flexibility — both of which can help you improve your overall fitness and decrease your chances of injury.”

-5 Reduce Muscle soreness

The article includes these tips:

“Massage: This helps improve circulation and relax aching muscles.

Recovery tools: If you don’t have money or time for a professional massage, try recovery tools like foam rollers, lacrosse balls, or a Theragun to loosen up sore spots.

Ice: Try taking an ice bath or simply icing any sore spots like your knees, lower back or shoulders post-walk.

-6 Track your progress

I can be very goal-driven.  I use the “MyFitness” app on my iPhone.  There is a 2020 Challenge going on for the current year.  The goal is to get 1020 kilometers in the year.  (I guess the thought of getting 2020 kilometers or 2020 miles would be too much!!)

I actually reached the 1020 kilometers mark about three weeks ago, but I still walk anyway.  Technically, according to the app, I am in the top 2% of the about 240,000 people registered for the 2020 Challenge!!  It isn’t that I’m fast, but like the tortoise in the Aesop Fable (and Bugs Bunny cartoon) the tortoise and the hare, I just keep going!!!

And, as a retired lady during the time of quarantine/isolation, walking gets me out of my apartment and doing something healthy (rather than snacking and playing computer games all day long)

There are days when I get as much as seven miles - and days when I have other appointments that I only get about two miles.  But, I keep going!!

So, six things to do after a walk!!!

Keep moving my friends!!!

Hugs!!!

Karen