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There are many reasons to skip bottled water and head straight to the tap. We have summed what we thought were the top 10 in one simple infographic. If this doesn’t convince you, maybe nothing will.
Be sure to pass this along to those who might not be quite convinced that tap water is the way to. Link to the full size infographic as a downloadable PDF.
WARM UP
Start slowly with a short stride and gradually up your pace and stride length during the first five minutes. If you suffer from stiff joints then do some leg lifts before you start – just lift your knee to hip height 10-15 times on each leg.
COOL DOWN
Simply slow down for the last five minutes of your walk And really, how hard is that?
DRINK
Stay hydrated! If it’s a long walk , include a sports drink to replace electrolytes lost through sweat.
STRETCH
While your muscles are still warm, stretch out your calf and thigh muscles, and if you’ve been carrying a pack, stretch your back, too.
BATH
Freaked out by talk that ice baths boost recovery? Luckily, a warm bath is the best remedy after a walk. It boosts circulation which helps remove waste products from your muscles. So sink into those bubbles and relax. Save the ice for localised injuries – slap an icepack on the injured area to reduce swelling and boost healing.
EAT
There’s a 60-minute window after your walk when your muscles are screaming for refuelling. But resist those chips and opt for quick release carbohydrates and a bit of protein. A glucose drink and a sandwich are perfect.60 90 minutes later have a balanced meal of slow release carbohydrate, protein and fat – brown rice or pasta with oily fish is good.
MASSAGE
Great for reducing muscle soreness and tension, but it should be done by a qualified professional to avoid injury.
WALK
Instead of lying flat groaning about your sore legs, go walking. Yes really. Otherwise known as active recovery, it frees up your muscles – so warm up, stroll for 30 minutes, and then stretch.
THE PERFECT RECOVERY
Stretch all major muscle groups immediately after your walk.
Have a drink/snack containing glucose and protein.
Sixty minutes later have a balanced meal.
Sixty minutes later have a warm bath.
Source: Live for the Outdoors
Other similar tips on How to Soothe Your Legs After Stress or Long Walk by WikiHow
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