4. Stretch afterward.
Conventional wisdom used to state that stretching before and after your workout was necessary. But now, exercise physiologists agree that just stretching afterwards will help you maintain flexibility without hurting your muscles. Try these stretching exercises after each walk, holding each one for 20 to 30 seconds.
5. Find other ways to move.
Even for regular exercisers, sitting for prolonged periods can encourage weight gain and lead to problems like blood clots in the legs. Try moving around for 10 minutes every hour throughout your day, whether it's simply standing up while you talk on the phone, walking up and down the stairs for a few minutes to clear your head, or delivering a message to a colleague on foot rather than sending them an email.
The Healthy Monday Campaign is a nonprofit collaboration between Columbia University Mailman School of Public Health, Johns Hopkins Bloomberg School of Public Health, and the S.I. Newhouse School of Public Communications at Syracuse University.