Warm up
Warming up prepares you both physically and mentally for the exercise you intend to do.
The benefits of warming up before you start exercising include:
- increased blood flow and oxygen to your muscles
- increased flexibility (if you stretch)
- increased relaxation and concentration
- reduced risk of injury
No matter what physical activity you plan to undertake, a good warm up should include cardiovascular exercise, stretches and sports-specific exercises. Therefore, a warm up for running will be very different from a warm up for swimming for example.
A warm up for running may include some brisk walking, gentle jogging or skipping, followed by a series of stretches and exercises, such as lunges and squats, which mimic running movements.
With stretches you should feel a stretch sensation rather than pain and should try to hold your stretches for at least 30 seconds. Important muscles to stretch for running include:
- calves
- hamstrings
- thighs (quadriceps)
- hips
- back
There's no rule about how long your warm up should be, but as a general guide you should start to sweat but not feel tired. Stretching should be done for 15 minutes before you exercise to be of most benefit.
Listen to your body to create a warm up that works well for you.
Publication date: June 2009
