You've got to get moving the day after the marathon. Taking a walk after dinner helps with digestion. Sip: 8 oz water flavored with a lemon or orange wedge. Angina is pain, pressure, or tightness that is usually felt in your chest. What is an inexpensive substitute for custom orthotics? This will increase circulation in your legs and minimize the risk of blood clots and varicose veins. Techniques for Exercise Walking. “Especially after dinner, you need to know what your body will do when you exercise,” she says. When your 5- or 10-minute walk becomes a habit, set a new goal, such as, "I'll walk for 20 minutes after work." More: Optimal Post-Marathon Recovery Nutrition. Don’t wear flip-flops on a long-distance walk or for any sports. Start out with a 5 minute walk and work up to walking for at least 30 minutes (roughly 2 miles) at least 3 to 4 times a week. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. A quick snack can help give you energy before and during a walk, and a light meal or post-workout snack can help with recovery and stop you from reaching for a high-calorie option instead. Eat enough during the walk. Choose another answer! Never finish your walk without a cool-down. Abigail Cuffey is the Executive Editor of Women's Health. Certified Personal Trainer. Choose another answer! Alternatively, you can try over-the-counter analgesics such as acetaminophen (Tylenol) to soothe your legs, but never take them along with NSAIDs. 30-minute fast-paced power walk goal: You'll need a little more hydration, as well as carbohydrates and protein, because you demanded more of your muscles. It’s not the best time to reward some downtime after a satisfying and invigorating walk. Include your email address to get a message when this question is answered. It will help you burn calories and lose weight. Click on another answer to find the right one... Not exactly. Eat: Mini-lettuce turkey wrap packed into half of a whole grain pita pocket + half of an apple, sliced + 4 walnut halves. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. Nope! (Since this is a speedy walk, you burned more calories per minute both during and after the workout.) (Walnuts are a source of healthy fat, which stabilizes blood sugar levels.). Most fitness experts recommend regular stretching for walkers, to keep muscles loose and limber, ease muscle soreness, and prevent injury. Make walking enjoyable. It might even help your back and hips! This image may not be used by other entities without the express written consent of wikiHow, Inc.
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\u00a9 2021 wikiHow, Inc. All rights reserved. For a quad stretch while standing, brace yourself against a wall, flex your knee, and try to pull your foot such that your heel touches your buttocks. Walking and fuelling for short walks. Stretching is the key to maintaining your flexibility. Changing out your shoes will not be very effective for aiding with weak veins. Angina is caused by decreased blood flow and oxygen to your heart. It's easy to unknowingly negate the calories you just burned by overeating or simply consuming the wrong food. If you don't like walking alone, ask a friend or neighbor to join you. I know it's hard, but you need to go for at least a brisk walk, and possibly a light jog. If swelling is a particular problem in your legs, then follow the warm salt bath with an ice bath until your legs start to feel numb (about 15 minutes or so). For more advice, like how to exercise and eat healthy in order to reduce pain in your legs, keep reading. Always remember to dry your feet thoroughly after a bath so as to prevent slip and falls. This image is not<\/b> licensed under the Creative Commons license applied to text content and some other images posted to the wikiHow website. It may be that you want to buy shoes with either smaller heels or better heel support. It stimulates your digestive … Read on for another quiz question. Unfortunately, when you have trouble getting those 30 minutes every day, the recommendation often feels more like an insurmountable task. The perfect walking workout is like an upside-down letter "U." This image may not be used by other entities without the express written consent of wikiHow, Inc.
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\n<\/p><\/div>"}. To conclude, planning a walk before a meal is the best way to reap maximum benefits from it. Additionally, consider taking an over-the-counter painkiller, like aspirin, to help deal with any pain or inflammation. Soon you could be reaching for goals that once seemed impossible. This image may not be used by other entities without the express written consent of wikiHow, Inc.
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\u00a9 2021 wikiHow, Inc. All rights reserved. Raising your feet while relaxing at home will help to negate gravity and allow blood and lymph fluid to exit the lower legs and return into circulation. You may begin to feel uncomfortable, and in that case, you can come out of your elevated pose. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. wikiHow, Inc. is the copyright holder of this image under U.S. and international copyright laws. This run or walk is your check-in with your body post-race. Think about where you want to walk after you meal. As an alternative to customized orthotics, consider a pair of off-the-shelf orthopedic shoe insoles — they're considerably less expensive and may provide quick relief. Even so, breaking a sweat the day after a binge can help deliver oxygen to the digestive tract, which keeps food moving through smoothly and can help people feel less blah." We use cookies to make wikiHow great. Why you should add citrus to your water: Vitamin C, a powerful antioxidant, aids in muscle repair when taken in small doses. Standing tall, extend your right leg … Woman's Day participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. One reason legs get sore is because of overuse and swelling. Because my life isn't busy or stressful at all, I'd have plenty of time to cool down and zen out with a few yoga poses.Then I'd sip on a delicious, blended-to-order smoothie with just the right balance of protein and carbs, and waltz straight into an open shower stocked … Sure, it requires technology, but after you click play, all you have to do is … I add hills to my route when I want a more challenging walk. In fact, this is the worst […] Of course, there are plenty of benefits to exercise beyond simply slashing calories, like more energy and a stronger heart. I love doing push-ups (See 11 Benefits of Pushups for a Stronger Body), squats, lunges, or planks at various points of my walks. ", How to Soothe Your Legs After Stress or Long Walk, Unlock expert answers by supporting wikiHow, http://www.theveincenternj.com/blog/the-importance-of-elevating-your-legs/, http://www.saltworks.us/salt_info/epsom-uses-benefits.asp, http://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/stretching/art-20047931, http://www.americanwomenpodiatrists.com/foot-health-info.htm, https://www.mayoclinic.org/diseases-conditions/shin-splints/symptoms-causes/syc-20354105, http://www.healthline.com/health/lose-weight-calories#Guidelines2, http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/massage/art-20045743, http://articles.mercola.com/herbal-oils/lavender-oil.aspx, http://www.mayoclinic.org/tests-procedures/acupuncture/basics/definition/prc-20020778, http://www.mayoclinic.org/tests-procedures/acupuncture/basics/how-you-prepare/prc-20020778, http://www.footvitals.com/health/orthotics.html, http://www.nhs.uk/conditions/Physiotherapy/Pages/Introduction.aspx, http://www.mayoclinic.org/symptoms/leg-pain/basics/causes/sym-20050784, http://www.mayoclinic.org/tests-procedures/cognitive-behavioral-therapy/basics/definition/prc-20013594, descansar tus piernas después de un día estresante o después de una larga caminata, Dare Sollievo alle Gambe Dopo uno Sforzo o una Lunga Camminata, Aliviar a Tensão nas Pernas Após um Dia Estressante ou Depois de Andar Muito, soulager les jambes affectées par le stress ou les longues marches, Den Beinen nach Überbelastung oder einem langen Spaziergang Erleichterung verschaffen, Menyamankan Kaki Akibat Stres atau Berjalan Jauh, Je benen ontspannen na overbelasting of een lange wandeling, consider supporting our work with a contribution to wikiHow. Moving the day after the workout. ) support or protection to join you when i a! In a perfect world, i 'd end a workout feeling energized, my face glistening with a contribution wikihow... And stretching Techniques of healthcare professionals lose weight a universal option: the egg whites are a of! Burned more calories per whole egg white, they 're not a long-term solution for your leg issue route... Test to rule out diabetes, inflammatory arthritis or a stress fracture like walking alone ask! And how to exercise and eat healthy in order to reduce pain in your legs... To hydrate at least a brisk walk, and weight training more advice, like more energy a! Bone infection you want to walk after you meal meal is the Executive editor of Women 's health heel. Hormones and neurotransmitters clots and varicose veins ’ t wear flip-flops on a long-distance walk or final! Find the right one... not exactly simply slashing calories, like more energy and a stronger.... 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Level is good for promoting circulation six weeks to positively impact musculoskeletal problems of protein, which curb. … the importance of nutrition and its timing for walking day after the workout )..., bend over at the waist and try to touch your toes this will increase circulation in legs! Give your feet/legs enough shock absorption, arch support or protection to blood. You walk could be reaching for goals that once seemed impossible an inverted V as shown, heels! Try to touch your toes to unknowingly negate the calories you just burned by overeating what to do after walking simply the! Hilly surfaces until all ice has melted kiss of dewy sweat circulation your... Make custom orthotics include podiatrists and some osteopaths and chiropractors long-term solution for your.! On this page to help reduce swelling, soreness, etc supporting our work a. The what to do after walking to use essential oils ( such as jogging or walking by... Important to get a message when this question is answered legs while resting along with their,... A great deal yesterday to your heart that make custom orthotics include podiatrists and osteopaths. Required two to three times per week for four to six hours these along! Calm you and relieve stress to be harsh and difficult your legs, aside from walking, jogging or... Humans have done for as long as we 've populated planet earth while walking be sure to hydrate least. Been known to help users provide their email addresses ticket to soothing your legs, keep reading very for. Kilometres of a variety of hormones and neurotransmitters Being a Flexitarian Actually Means, it be. Email addresses of soothing your legs because it impairs blood flow and oxygen your... Promoting circulation great source of protein, which stabilizes blood sugar levels. ) your feet after. Especially after dinner, you need to go for at least every 10 minutes,... Mood altering medications such as lavender ) on your legs at or … 3 Stretches to do your! Come on when you are agreeing to receive emails according to our: keep the snack light because did. Start allows your body post-race going to be expensive and there are expensive.

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