Some people just slow their pace over 1/4 mile for a warm up and a cool down which is good for the cardio part.
To warm up your muscles, do dynamic stretches like leg swings - front to back and side to side, walking lunges, walking on your heels, walking on your toes, and side lunges for legs; arm swings, russian twists and crunches for the upper body.
When you are done do basic leg stretches for your calves, quads, hamstrings, hips and feet.
Spark has lots of great stretches.
Thornton Sparkers Team Leader SparkPeople's Official 5K Your Way Walking Program Co-Leader
I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker. - Helen Keller
Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.
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