Prevention (USA)

Get Ready to Walk!

Looking to give your walking routine a boost? Try these two things each time you lace up.



Though walking is a low-intensity activity, stretching is still important to help you rock your workout and to prevent injury. Search online for stretches that target the main muscles involved in movement, such as the hips, ankles, calves, and hamstrings, but don’t forget to give smaller ones (like in your big toes!) some love too. Flexible big toes are key to good balance and mobility.

Try this toe stretch:

Rest your big toe on a soft ball like a yoga ball or a tennis ball (you can also use a rolled-up towel or blanket or a folded yoga mat). Make sure the ball of your foot rests on the ground.

Hold that position for 30 seconds, then try to press your toe into the ball 10 times.

Lower and lift your heel, as if you were beginning to take a step, 10 to 15 times.

Switch feet and repeat.


Whether you need extra protein to conquer a hilly route or a hydrating recovery sip, a smoothie is a smart pick. And there is plenty of delicious inspiratio­n in Prevention’s new book The Smoothie Plan, developed by Frances Largeman-Roth, R.D.N. There are 80 recipes to try—plus, you get snacking tips and weekly grocery lists to keep you stocked and on track.

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 ?? ?? The Smoothie Plan, $25, prevention .com/smoothiepl­an
The Smoothie Plan, $25, prevention .com/smoothiepl­an

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