During exercise, muscles contract and lengthen repeatedly and are put under lots of stress. Static stretching after a workout, like the following demonstrated below by walking coach Freeman Lee Ping-chiu, will help to release tension, maintain muscle length and keep your body flexible.

Hip flexors

Found on your upper thighs just below your hip bones, the hip flexors allow you to bend at the waist, lift your knees and move the hip forward when walking or running. If you spend a lot of time sitting, you will likely have tight hip flexors, which can lead to lower back pain.

Kneel on your left knee, with top of left foot resting on the ground.

Place your right foot in front of you, with the knee bent at 90 degrees.

Keep your back straight and abdominal muscles tight; avoid bending at the waist.

Exhale and shift more body weight onto right leg; you'll feel a stretch in your left thigh.

Hold for about 30 seconds then repeat on other leg.

Quadriceps

This is a group of four muscles found at the front of the thigh. They allow the knee to straighten and the leg to extend - without which walking would not be possible.

Stand near a wall or permanent fixture that you can hold on to for balance.

Grasp your ankle with the opposite hand, flex the knee and gently raise heel to the buttocks until you feel a stretch in the front of the thigh.

Keep the abdominal muscles tight and the knees close together.

Hold for about 30 seconds, then repeat on the other leg.

Hamstrings

Three separate muscles make up the hamstrings, which are found at the back of the upper leg. They work together with the quadriceps and are vital for walking.

Stand with the right leg in front of the left, about a metre apart.

Reach forward and hold on to your right foot, while keeping your right leg straight and left leg bent.

Shift your weight to the back foot to increase the stretch.

Hold for about 30 seconds, then repeat on the other leg.

Calf

Located at the back of the lower leg, the calf muscle is responsible for pointing the foot away from the body - or pulling up the heel bone as your foot pushes off the ground while walking. Overuse can cause muscle strain.

From the same starting pose as the hamstrings stretch, this time bend the front leg and keep the back leg straight.

Exhale and push the rear heel into the ground to feel the stretch.

Hold for about 30 seconds, then repeat on other leg.

Lower back

Known as the child's pose, this move also stretches the shoulders and hips.

Kneel, with your butt resting on the heels, keeping the tops of the feet on the ground.

Stretch the arms straight out in front, keeping the palms on the ground.

Relax the neck so the head faces down, hanging towards the ground.

Spread the knees apart a little if the pose feels uncomfortable, especially on the knees.

Hold for about 30 seconds.

Abdominals

These muscles work in tandem with your back to keep your posture upright while walking.

Lie face down and lift the upper body by pressing the elbows and palms into the ground. Keep elbows under the shoulders, and shoulders down and relaxed.

Maintain pressure between the ground and the hips.

Avoid excessive pressure on the lower back; feel comfortable while doing the stretch.

Hold for about 30 seconds.

Taking it one step at a time

Week 3

Mon Walk an easy 20 min

Tues Core training

Wed Power walk 20 min

Thurs Core training

Fri Walk an easy 20 min

Sat Rest

Sun Power walk 20 min

Training tip

Hold your arms comfortably at your sides while walking, aiming for maximum relaxation. Bend them 90 degrees at the elbows, and move them forwards and back at your waist. Bend your fingers into a relaxed grasp, and don't let your hands sway back and forth across the middle of your torso.