BENEFITS OF STRETCHING PROPER STRETCHING BREATHING TIPS
Decrease muscle soreness Wear comfortable Inhale to prepare to move
Reduce muscular tension unrestrictive clothing Exhale into the stretch
Reduce stress placed on Connect the mind and Breath normal while holding
the body muscle by feel Inhale to prepare to move
Increase joint range of Have a straight back when out
movement Exhale when coming out of
Find ways to implement
Reduce risk of injury the stretch
Improve mental health
HOW OFTEN? HOW HARD? HOW LONG?
At the end of your walk or To the point of tension Hold 15-30 seconds per
after a 10 minutes warm-up (NOT PAIN) stretch
Front Thigh Back Thigh Outer thigh Inner Thigh Shin Calf
How much water should I consume with exercise?
BEFORE DURING AFTER
10-20 minutes before drink 1-2 *1-2 cups every half hour during Drink several large cups after
cups of water intense activity exercise
*It is a myth that drinking during
excise causes cramps
Why do I have cramps when I exercise and how do I stop them?
WHY TIPS WHILE WALKING TIPS AFTER EXERCISING
Lack of water Stretch when the cramping Add extra fluids
Lack of calcium, sodium, starts Low-fat dairy products
potassium Massage the area Potassium-rich fruits and
Muscle fatigue vegetables
Your Fitness Educators!
www.everydayathletes.ca or 604-582-7377