Monday Campaign: Walk Week Is Next Week! Warm Up, Cool Down and Stretch for Success

Walk Week is next week, and the excitement is building! Plans are under way for a rich slate of activities across our beautiful campuses, group walks have been scheduled and registrations are rolling in. If you haven’t done already so, take a moment and register to be part of Spring 2024 NOVA Walk Week. Participants can walk wherever and whenever they’d like — just get out there and move!

Let’s Continue to Get Prepared for Walk Week
Last week, we looked at getting prepped by fueling our bodies. Today, let’s consider the importance of warming up, cooling down and stretching as essential components of an effective workout. By stretching, warming up and cooling down properly, you’ll not only reduce your risk of injury but also get more out of your workout. A little preparation can go a long way!

Warm Up Before and Cool Down After Exercising
Warming up before exercise raises one’s body temperature and increases blood flow to the muscles. This improves the “stretchiness” of the muscle tissue, which can help reduce muscle tightness, pain and risk of injury. Although there’s no strict definition for what constitutes a “warmup,” the basic idea is to perform physical movement (stretching, doing jumping jacks, jogging, etc.) at a slower pace to help prime the body for more intense exercise.

After moderate physical activity, a 10-minute cooldown allows one’s body temperature, heart rate and blood pressure to return to their normal levels. Cooldown exercises, including stretching, walking, foam rolling and even deep breathing, can further lower the risk of injury and reduce stress to the heart and other muscles.

Stretch for Success
By improving your flexibility through stretching, you’ll lower your risk of injury, reduce pain, broaden your range of motion, and even improve posture and stability. Plus, being more flexible makes everyday activities easier, from getting out of bed to walking up the stairs.

Stretching may seem simple — and it is — but there are some general guidelines to follow to help you avoid injury. First, warm up with a few minutes of brisk walking. When starting a stretch, always move gently and smoothly into position, stopping when you feel any sort of sharp pain. Initially, you’ll want to hold stretches for between 10 and 20 seconds, but as you get more comfortable, extend the hold time to as long as 30 seconds. Don’t know where to start? Check out our list of beginner stretches and stretching tips.

Staying physically active is one of the best things you can do for your overall health, which is why starting or returning to a regular exercise routine is so exciting. But in order to work out safely and effectively, you’ve got to prepare your body and your mind.

Make this Monday the day you get active. For more information on how to prepare for exercise, click here.

Remember, you can use the Monday Check-In to help support your wellness efforts. Each week, take what you need and leave what you don’t! 

Submitted by: 
Dahlia Henry-Tett, Chief Wellness Officer (CWO), employeewellbeing@nvcc.edu