This is Dr. David
I am glad you have decided to get healthier and exercise
but with exercise you have to help your muscles function at a higher capacity
with this means you need to drink a lot more water and fluids.
also when you walk and exercise more, you can become low in your blood potassium and magnesium blood levels
your muscles use potassium and sodium to help your muscles contract and relax.
magnesium is also important to help your muscle relax
you should see your doctor and get blood tests to check if your blood potassium levels or magnesium levels are low
you might need to take supplements to get your levels back up
you may need to eat more foods rich in potassium and magnesium to get your levels up to help support your muscles.
orange juice, bananans, potatoes, fruits, vegetables are all good sources of potassium and magnesium
before and after walking long distances as well, you need to stretch and massage your muscles.
the stronger you get your muscles, the tighter they can become.
so it will be more and more important for you to stretch your muscles as you strengthen them to maintain flexibility and good range of motion.
you can ask your doctor to refer you to a physical therapy trainer or exercise specialist who can teach you some stretches for your legs and quadracepts, and hamstrings and calf muscles to help maintain flexibility.
after long walks as well, you can develop lactic acid in your muscles which can cause soreness. this is very common
stretching and massage of your leg muscles can help break up this lactic acid and get it out of the muscles. but it can be quite sore in your muscles when this happens.
I use a foam roller to roll out my leg muscles after very intense leg workouts. this may or may not be for you.
let me know if you have other questions.
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