Warming up helps the body prepare for walking activities. Skipping this step will cause muscles and joints to become stiff, increasing the risk of injury.
Walking is one of the simplest ways to stay fit and healthy. However, many people often skip the important warm-up step before starting. Not warming up before walking can cause many risks to the body.
Research published in the Journal of Sports Medicine highlights that warming up increases body temperature, activates the neuromuscular system and helps you focus mentally.
The process of increasing body temperature increases oxygen supply to muscles and makes chemical reactions in the body more efficient. It also increases blood flow to the muscles, reduces muscle stiffness and improves nerve conduction speed, allowing you to walk more comfortably and effectively.
Without warming up, muscles and joints will become stiff, increasing the risk of injury. Image: Pexels
Warm-ups often include light stretching exercises, which greatly improve flexibility. The same research also highlights that stretching helps prepare muscles for movement, increasing range of motion. Although walking does not require great flexibility, even a small improvement in muscle elasticity can reduce pressure on joints and reduce the risk of musculoskeletal injury.
Skipping a warm-up can leave muscles cold and unprepared, increasing the risk of strains or sprains. This is especially true if you walk at a fast pace or on uneven terrain. It may take the body longer to reach its optimal walking rhythm, which can affect performance and make the activity more tiring.
Getting started doesn’t have to be complicated or time-consuming. Spend 5-10 minutes doing dynamic stretching exercises such as leg rotations, arm rotations or gentle torso rotations. Next is a slow walk to gradually increase your heart rate and prepare your muscles. These small steps can make a big difference in your walking experience and help you avoid injury.