Warm up before you exercise
Spend about 5 minutes moving gently before activity to get your muscles and heart ready.
- How often
- As needed
- Time
- 5 min
- Recommended for
- 12 factors
How to do it
- March on the spot for about 3 minutes, swinging your arms.
- Do heel digs, tapping alternate heels in front of you, for about 60 seconds.
- Lift your knees toward your hands, alternating, for about 30 seconds.
- Roll your shoulders backward and forward, 2 sets of 10.
- Finish with 10 gentle knee bends. Then start your activity at an easy pace and build up.
Why it helps
A warm-up gradually raises your heart rate and gets blood flowing to your muscles, preparing them for harder work. Moving through the motions you are about to use is a sensible way to ease into exercise.
Be careful
Keep the movements easy and controlled. If you have heart or joint conditions, ask your doctor what kind of warm-up suits you.
Recommended for
Basketball
Jumps, hard landings and sudden cuts, game after game.
hobbyCrossFit and HIIT
Fast, hard intervals with jumps, lifts and very little rest.
occupationFirefighter
Extreme heat, heavy gear, smoke, sleepless shifts and traumatic calls.
hobbyGolf
A twisting swing repeated hundreds of times, plus hours in the sun.
hobbyMartial arts
Strikes, throws, grappling and joint locks against a resisting partner.
hobbyPickleball
Quick lateral steps, sudden lunges and plenty of falls on hard courts.
occupationPolice officer
Long shifts in a patrol car, heavy gear and moments of high stress.
hobbyRock climbing
Hanging your body weight from your fingertips, often above the ground.
hobbySkiing and snowboarding
Speed, twisting falls and long days in cold, bright mountain air.
hobbySoccer
Running, cutting, kicking and contact for ninety minutes.
hobbyTennis
Thousands of swings, serves and sprints, mostly on one side of the body.
hobbyWeightlifting
Heavy loads through your back, shoulders and wrists, set after set.