Warming up is more commonly associated with higher-impact sports such as running or football, but warming up for walking can help you perform better and lower the risk of injury.

Walk at your normal pace for around five minutes. This shouldn't be taxing - if it is, you're going too fast.Then up the pace to a more brisk walk. By doing this you are getting the body ready for exercise by increasing your heart rate slowly - increasing it too fast can cause problems, especially the older you get.

Warming up will increase the temperature of your body and muscles too, meaning it operates more efficiently. Think of your body like a car - it can often be difficult to start on a cold morning but once it's warmed up everything works much better.

This also increases blood flow to your brain - helping you concentrate and even improving your mood.

Cooling Down

You should always warm down after exercise, it helps your body return to a resting state more naturally. It also helps the muscles drain any lactic acid they may have built up during the exercise. This should help avoid cramp and stiffness.

Note: if you haven't exercised for a long time, you will find it hard to avoid some soreness. This is natural so long as it's in your muscles and not your joints. If you feel sharp pains, it may be wise to consult your doctor.