THE COOLDOWN

STEP 3

Bring the treadmill back to no incline and walk for 5 minutes. Slowly reduce the speed until you come to a stop. Follow your cool down with the Stretch

the effort routine (below).

Stretch the effort

These stretches can improve your flexibility and stride to help you get the most out of your walking routine.

You might feel a slight pull when you’re in each stretch, but you shouldn’t feel pain. Breathe through each stretch and reflect on your great workout! Hold for 20 seconds per stretch. Repeat 3 times per side.

LOWER LEG & CALF STRETCH

Stand on the floor with your hands pressed into a wall or chair. Step your right leg behind you so it creates a diagonal line with your body. Bend your left leg to lower into the stretch.

Try to keep your right heel on the floor. You should feel the stretch in your right calf muscle.

HAMSTRING STRETCH

Stand with your feet together and your legs mostly straight, with a slight bend to your knees. Slide your hands down the front of your thighs until you feel a slight stretch in the back of your legs. You may also feel a stretch in your hips and lower back.

QUAD STRETCH

Stand tall and place your left hand on a wall or chair. Bend your right knee and kick your right foot behind you. Grasp the foot with your right hand. Gently pull your foot towards your backside until you feel a stretch in the front of your right hip and thigh. Keep your torso upright and your knees together. ■