Warm Up Before Using Exercise Equipment

No matter what pace you walk at, it's a good idea to stretch first. Warm muscles tend to stretch more easily, so walk for 5 to 10 minutes to warm up first. Then stop and do the stretch as follows -- do 5 reps, 10 seconds or more on each leg, and do it again after the workout.

1. Extend your knees and bend your knees slightly, slowly bend your body forward, relax your back and shoulders, and try to touch your toes with both hands. Hold for 10-15 seconds, then relax. Repeat 3 times.

2. Hamstring Stretch Sit on a clean seat with one leg straight. Bring the other leg in so that it fits snugly on the inside of the straightened leg. Try to touch your toes with your hands. Hold for 10-15 seconds, then relax. Repeat 3 times for each leg.

3. Calf and Achilles tendon stretched. Stand against a wall or tree with both hands and one foot behind. Keeping your back legs upright and your heels on the ground, lean toward a wall or tree. Hold for 10-15 seconds, then relax. Repeat 3 times for each leg.

4. Quadriceps stretch Use your left hand against a wall or table for balance, then reach back with your right hand, grab your right ankle and slowly pull toward your hips until you feel tension in the muscles in the front of your thigh. Hold for 10-15 seconds, then relax. Repeat 3 times for each leg.

5. The sartorius (muscle of the inner thigh) stretches the soles of the feet facing each other and sits with the knees facing out. Grab your feet with both hands and pull toward your groin. Hold for 10-15 seconds, then relax.