Observe basic safety while walking outside.Twist your feet and lower body left, then right, back and forth with each of 20 hops. Keep your head and shoulders facing forward. Hula-hoop jumps: Hop in place on both feet.Shake your arms out and repeat with 10-12 forward circles. ![]() Make 10-12 slow backward circles with your hands, starting small and finishing with large circles using your entire arm. Arm circles: Hold both arms straight out from your sides, palms down, making yourself into the letter T.Keep your body upright and make 10 slow circles with your hips, pushing them gently forward, left, back, and right. Pelvic loops: Place your hands on your hips with your knees gently bent and feet shoulder-width apart.Your foot should swing no higher than a foot or so off the ground. Leg swings: Stand on one leg and swing the other loosely from the hip, front to back, in a relaxed, unforced motion.Do six to eight circles in each direction. Slowly flex that raised ankle through its full range of motion, making circles with the toes. Ankle circles: Stand on one foot and lift the other off the ground.Warm up: Spend 30 seconds each on five simple warm-up moves:.Avoid high tops unless they are specifically designed as walking or hiking styles.A low heel works best, which is why a running shoe with thick cushioning in the heel is not the best choice. You want a shoe that bends easily through the ball of the foot but remains fairly firm.Cross training shoes are a third best choice. Select shoes especially designed for walking, which will be labeled as such. ![]() You may choose either athletic shoes for sidewalks and roads or light hiking shoes (rugged walking shoes) if you venture out on trails. Even athletic shoes that are more than 6 months old may not have enough cushioning to support you.
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