Why “walking it off” doesn’t work

February 5, 2023

Semi-serious question for you: How often do you think about your muscles? (I mean, besides how they look. 😉 )

I am asking you this because we expect our muscles to be able to perform for us at a second’s notice. But what do we do to actually take care of them so that they can perform when we need them?

So many of us play the “walk it off” game – either pushing through little “tweaks” or ignoring them – that we can start to think that our muscles don’t even NEED care.

But they do … especially if you want them to move with ease and perform at a high level! And who doesn’t want that?

Here’s the truth: Taking care of your muscles will have big payoffs now and into the future … and it will benefit your entire body. Plus, it feels GREAT!

I’m going to outline just a few steps you can take starting today to make your muscles happier.

Drink at least half your body weight in ounces of water every single day (i.e., if you weigh 150 lbs., drink 75 ounces).

This will help your body transport much-needed electrolytes and minerals to your muscles to help them function properly. Plus, it will make it easier to flush out the waste from your muscles.

Warm-up before you work out or do any intense activity.

Do some bodyweight exercises, squats, lunges, arm and leg swings, and movements that mimic what you’ll be doing for exercise. “Cold” muscles (i.e., without a lot of blood flow due to being warmed up) are not as pliable … and that means they are more prone to injury!

Make time for flexibility.

It can be tempting to shrug off flexibility work because it doesn’t seem as productive as a workout that makes you sweat. The fact is, if you want to be even more effective during your workouts, it’s important to be able to use the full range of motion during your exercises. Flexibility helps with this!
Plus … if you want to stay limber and agile as you get older, you definitely want to get a headstart on that now! Spend a few minutes stretching out after your workout, or at night as part of your evening routine.

Eat a balanced diet packed with whole foods (proteins, healthy fats, and healthy carbs).

These will give your muscles the fuel to power through your daily activities, as well as the nutrients necessary to recover, repair, and grow. (Check this out for some Nutrition Tips!)

Take a minute or two and thank those muscles of yours. They work hard for you!

If you want to ramp up your progress, we’d love to help! Just send us a quick text to 916-235-3453 with your top 3 goals – we’ll respond and set up your FREE wellness evaluation. We’ve got a powerful team of dynamic and highly qualified personal trainers, life coaches and nutritionists ready to inspire you from the inside out.

We’d be honored to be part of your wellness journey!

Make it an amazing day,

Christina Sanghera

Co-Founder, Inspired Wellness

Christina Sanghera

As Co-Owner of Inspired Wellness, Christina is a Mompreneur on a mission who once struggled just to get through the day. Her lifestyle was a merry-go-round of unhealthy habits, and when she was later diagnosed with an autoimmune thyroid disease, it all came full circle and she knew something had to change. It was this moment in her life that inspired countless hours of education, training and soul searching. Having experienced firsthand what it feels like to suddenly lose your health and wellbeing and to struggle daily, her unique point of view allows her to offer sound advice that’s rooted in empathy from having experienced many of the ailments she now helps women overcome. In the beginning of 2018 she welcomed a healthy, vibrant baby girl after multiple unexplained miscarriages years prior. Her birth was a testament to the tireless effort of reclaiming health one step at a time. Be it holistic “bio-hacking”, an intense HIIT routine or downtime with a good book or podcast, Christina now dedicates her life to inspiring others and immersing herself in natural, sustainable health. Through real food nutrition, exercise and self care she helps women from all walks of life navigate their health, achieve their goals and thrive. Follow her journey on Social Media: >>Instagram: @christinasanghera

8 Comments

Cristina Petrini March 9, 2020 at 8:59 am

Absolutely! I pay close attention to flexibility and muscle stretching precisely to avoid, as you say, that as we age we shrink to the point of losing agility.
Kristine Nicole Alessandra March 9, 2020 at 12:52 pm

Great tips! This was a really helpful read for me today. My doctor only recommends low impact exercises for me, so walking is my main exercise routine. I think I should drink more water, especially now that we are gearing for the summer in my country.
Melissa Cushing March 9, 2020 at 2:47 pm

These are all wonderful tips and I truly appreciate them as I am working on being more active and healthy after losing weight. I have to do better with drinking the proper amounts of water and I am going now to garb a bottle to ensure I drink my 75 ounces! Thank you 🙂
Nayna Kanabar March 9, 2020 at 3:19 pm

We should all care about our bodies and look after them, exercise and eat well . This is a great post.
Hang Around The World March 9, 2020 at 8:09 pm

Thank you for sharing your review and experience. This is a good topic and it was a good reading. Workout is important. – Paolo
Maia Bonaparte-Garcia March 10, 2020 at 12:02 am

I have noticed a decline in my flexibility as I have aged. I recently downloaded a stretching app that helps me to do a little each day.
Eloise March 10, 2020 at 3:19 am

OMG! I’m a former athlete and I’ve heard ‘walk it off’ so many times in my life! You’re right, most of the time walking it off isn’t the best option (esp when you tear a ligament) These are great tips!
Bella March 10, 2020 at 10:47 pm

I use to figure skate for many years now im just a runner but i love this post so great info that you shared.