We’re continuing the list of advice. In this post you’ll get some tips on how to prevent injuries
1. the best way to avoid injury is to do warming up exercises ( before setting out) for the neck, shoulders, ankles, trunk and waist.
2 Move the head from left to right slowly, until you reach the shoulders, do this eight times.
3. The ankles are warmed up by rotating them eight times outwards and eight inwards, each foot. Do this standing or sitting.
4. For warming up the shoulders, shake lose both arms and raise them at the same time . Bring them back down, forward, and back up again. Repeat this 8 times forward, and 8 times backwards. This will make them much more flexible!
5 Separate your legs and put your hands on your waist. Bend from the waist side to side with your back straight. Repeat this eight times to each side. Now you’ve warmed the waist and upper body correctly.
6. To begin to warm up your muscles before starting the hike, take the first 7 or 10 minutes at a very gentle pace and gradually increase this. This will prevent your muscles from tightening or giving you cramp, and your heart will begin to pump blood with more frequency, adapting itself to the physical challenge.
7. Walk with your back straight, with your head held high, relaxing your shoulders and abdomen. Don’t look at the ground, look to the horizon.
8. Let your arms swing free so they will balance you while you’re walking . The left arm must move when your right leg moves, and vice versa.
9. To avoid bad postures, move in a straight line, never in a diagonal. This avoids discomfort or pain.
10. At the beginning speed is not important. If you’re an average person used to moderate exercise, your fitness level will improve.
11. Don’t walk or run if the temperature is excessively high. Below 35 ° C it’s OK. Higher temperatures are dangerous.
12. When it’s hot always take a small bottle of water with you, or buy one to take. Drink between 8 and 10 sips every 15 minutes.
13. Re running/training, don’t do this aimlessly. Choose a route that is close to your home so you don’t have to get transport to start or finish your daily training. This way you’ll see how much time you spend running each day and what your progress is. Pedometers calculate the speed at which you walk or run.
14. Listen to your body. It will tell you if you need more liquid, or if you need to stop and rest in the shade.
15. Don’t walk with huge strides, it’s much better with short steps. This way you’ll get into a better rhythm.
16. On cold or windy days , your lips will dry considerably, this is very uncomfortable. Before leaving for the day, apply a good coating of Vaseline or another good quality lip balm.
17. Focus on the project. Breath in and breath out following the rhythm of your steps. It’s a great way to make the walk a form of daily mediation.
18.Try walking with walking poles. They are similar to ski poles. If you walk with them, you’ll exercise all the muscles in the body. They are sold in specialty stores. Their manufacturers say that with them, more calories are burned.
19. Just as you must protect your skin from the summer sun, the cold and wind are very dangerous during the winter, and can cause problems . Use a waterproof protective cream of at least factor 15.
20. If you’re carrying a backpack on your trip, you must get used to this before leaving. Backpacks shift your centre of gravity and make more use your abdominal muscles. Practice carrying a backpack with some weight in it on your daily walks.
21. Sometimes, you’ll notice that your hands get swollen if you walk a long time. This is because the blood accumulates in the fingers. Although it is not dangerous, it is uncomfortable, because they can pinch around your rings and cause problems. To avoid this, rub them from time to time. Another trick is to walk with a squashy rubber ball in your hands and squeeze it from time to time.
22. Do you sometimes get a stitch? Don’t worry, it’s a spasm. Stop and massage the painful area until it eases. When the pain disappears, carry on walking. To avoid this , warm your muscles well before starting the day.
23 Prevent blisters before they form. When you feel burning in the area, stop and take off the boot or shoe and put on a dressing. Silicon ones are excellent.
24. To maintain your energy at the same rhythm take an energy bar with you. They are delicious and stabilize blood sugar levels.
25. So that you heels don’t hurt, stretch your calf muscles. If the pain doesn’t subside, you’ll need other shoes , or a visit to the doctor as soon as possible.
26. In order to avoid problems, include in your backpack a basic kit of bandages, a cotton bandana, your cell phone, some chocolate and nuts…
So now let’s get going! Let’s celebrate life and enjoy the gift of a sense of well-being.