1. Session 4 Getting Out there

2. Warm Ups  Gradually increasing blood flow and muscle anD joint temp will improve comfort and reduce risk of injury

3. Ankle circles  Stand on 1 foot  Lift other foot off the ground and make circles with foot  Do 6-8 in each direction  Switch  Hold something for balance if needed  Stand on 1 foot  Lift other foot off the ground and make circles with foot  Do 6-8 in each direction  Switch  Hold something for balance if needed

4. Pelvic loops  Hands on hips with knees slightly bent and feet shoulder width apart  Make 10 slow continuous circles with your hips  Reverse directions  Hands on hips with knees slightly bent and feet shoulder width apart  Make 10 slow continuous circles with your hips  Reverse directions

5. Arm Circles  Hold both arms straight out  Make 10-12 slow backwards circles with arms  Start small and finish large  Shake out arms  Repeat with 10-12 forwards circles  Hold both arms straight out  Make 10-12 slow backwards circles with arms  Start small and finish large  Shake out arms  Repeat with 10-12 forwards circles

6. Stretching Just a couple stretches after could prevent feeling of soreness If Sore may avoid walking Many simple enough to just do in standing and can be done in any kind of clothes after any kind of walk Just a couple stretches after could prevent feeling of soreness If Sore may avoid walking Many simple enough to just do in standing and can be done in any kind of clothes after any kind of walk

7. Stretching  Calf & hip stretch  Take a giant step forward with right foot  Bend right knee (not beyond your foot)  Keep left heel on ground  Keep left leg straight  Feel in calf and hip  Hold for 6-8 slow deep breaths (hold onto something for balance if needed  Step forward with left leg  Calf & hip stretch  Take a giant step forward with right foot  Bend right knee (not beyond your foot)  Keep left heel on ground  Keep left leg straight  Feel in calf and hip  Hold for 6-8 slow deep breaths (hold onto something for balance if needed  Step forward with left leg

8. Stretching  Back and Hamstrings  Feet together with knees soft  Lean forward from the waist and let arms and head hang to the floor  Don’t need to touch toes or bounce  Hold for 6 to 8 long deep breaths and with each breath hang more  Come up slowly  Repeat one more time  Back and Hamstrings  Feet together with knees soft  Lean forward from the waist and let arms and head hang to the floor  Don’t need to touch toes or bounce  Hold for 6 to 8 long deep breaths and with each breath hang more  Come up slowly  Repeat one more time

9. Stretching  Shin and Thigh  Pull left toes up behind you with right hand  Heel doesn't need to touch behind you just pull to stretch  Hold onto things for balance if needed  Hold for 6-8 long deep breaths  Pull up right toes and repeat  Shin and Thigh  Pull left toes up behind you with right hand  Heel doesn't need to touch behind you just pull to stretch  Hold onto things for balance if needed  Hold for 6-8 long deep breaths  Pull up right toes and repeat

10. Stretching Precautions  Only stretch warm muscles  Stretching cold muscles can cause injury  Stretching cold muscles is less effective  Better to do after about 5-10 mins of walking  Don’t bounce in stretch  Soften knee  Locked knees strain back and behind knee, always keep small bend in knee  Don’t push too far  Only want a gentle stretch  Only stretch warm muscles  Stretching cold muscles can cause injury  Stretching cold muscles is less effective  Better to do after about 5-10 mins of walking  Don’t bounce in stretch  Soften knee  Locked knees strain back and behind knee, always keep small bend in knee  Don’t push too far  Only want a gentle stretch

11. Posture Pain in lower back?  Need to strengthen abdominals:  Stand with back of head shoulders and feet against the wall  Slide one hand behind small of the back  Tighten abs  Feel back flatten on hands  Hold 10 seconds and repeat Pain in lower back?  Need to strengthen abdominals:  Stand with back of head shoulders and feet against the wall  Slide one hand behind small of the back  Tighten abs  Feel back flatten on hands  Hold 10 seconds and repeat

12. Posture  While walking  Keep eyes on the horizon  While walking  Keep eyes on the horizon

13. Walkability checklist  Talk about safety concerns  Terrain  Headphones  drivers  Talk about safety concerns  Terrain  Headphones  drivers