Habit 7: Stretch Your Calves and Hip Flexors Post-Walk

Many seniors skip stretching because they find it tedious, but failing to stretch tight muscles accelerates mobility loss. When you walk, your muscles repeatedly contract. If you sit down in a recliner immediately after a walk, those muscles cool down in a shortened, contracted state. Over time, this leads to a shortened stride and a shuffling gait, which is a major precursor to falling.

Your muscles are warmest and most pliable right after your walk. Spend just three minutes stretching your two most vulnerable areas: your calves and your hip flexors.

• The Wall Calf Stretch: Stand facing a wall. Place your hands on the wall for support. Step one foot back, keeping the heel flat on the floor and the leg straight. Bend your front knee until you feel a gentle stretch in the back of your lower leg. Hold for 30 seconds per side.
• The Standing Hip Flexor Stretch: Hold onto a sturdy chair. Step one foot back slightly, tuck your pelvis under (as if pulling your tailbone toward the floor), and gently squeeze your glutes. You should feel a stretch in the front of your hip. Hold for 30 seconds per side.