sore feet, legs, and butt

Question
I recently started walking for weight loss and health.  I weight 345, height 73in.  8 months ago I was 470lbs, I had mainly restricted calories to 1000/day for weight loss, but now I am starting to walk to burn additional calories and feel better.  After a 3 mile, 45-60 minute walk I feel great!  I get in a zone during the walk time just flies by.  Since I often walk first thing in the morning and then go to work and sit in my cube.  After sitting a while I get up and can hardly move, I am so stiff and sore.  Is there anything that can ease this soreness?  It gets better as the day goes by and I stretch the next morning to get out the door and do my route.  Maybe my shoes?  I use New Balance Trail running, they seemed to have a little better support than regular running shoes and they are well broken in.  Thank you!I  

Answer
Mike,

First, congratulations on the significant weight loss and developing a strong walking program! That you feel good during your workouts is a great sign.

Don't let the soreness discourage you. You are apparently walking fast enough to stress your muscles. This stress will lead to stronger muscles as you go along. I sometimes experience such soreness after workouts and sitting still for an extended time. This is especially noticeable if I don't take time to stretch afterwards.

You mention stretching before your workout each morning, but I would urge you to stretch after your workout as well. Make sure you stretch the major muscle groups (quads, hamstrings and calf) and hold each stretch at least 30 seconds.

Shoes are unlikely to be a source of this muscle soreness. Just be sure to replace them every 400-500 miles or six months, whichever comes first. If you walk daily you will probably reach the mileage limit before six months.

Keep up the good work. You did not say whether you are still on 1000 cal/day, but you could probably ease that to 1500 per day with the walking program and still maintain a good rate of weight loss. Actually, losing 1.5 lbs per week is a good target for sustained weight loss.