Whether you’re a competitive athlete or rec sports player, warming up should be part of your routine. A warm-up transitions your body and mind from a resting state to an active one and helps reduce the risk of injury, improves performance and makes exercise more effective—and enjoyable.

WHAT IS A WARM-UP? 

A warm-up consists of low-intensity dynamic movements designed to ease your body and mind from a state of rest to activity. Jumping straight into an intense exercise without warming up can make workouts feel harder and increase your risk of injury.  

When you’re sedentary, your body prioritizes functions like digestion and brain activity, sending more blood flow to your organs than your muscles. Your joints and muscles are more likely to be cold and stiff—conditions that aren’t ideal for physical exertion. While you’re exercising or playing sports, the muscles in your legs and arms need more fuel and flexibility. Your joints need greater range of motion. A warm-up gets you physically and mentally prepared for whatever activity you’re doing. 

BENEFITS OF A WARM-UP 

Taking the time to warm up pays off in several key ways. 

More energy for muscles. When you warm up, your heart rate and breathing increase, delivering more oxygen and nutrients to your muscles. This prevents that early muscle “burn” and helps your body meet the demands of exercise. 

Greater flexibility. A warm-up raises your body temperature to loosen up muscles and lubricates joints for easier, more efficient movement. 

Better performance. With improved circulation and flexibility, muscles contract and relax more effectively, enhancing your mobility and range of motion. A review of 32 studies found that warming up improved performance by as much as 20 percent. 

Less risk of injury. Warm, flexible muscles are less prone to sprains and strains, according to research. Good joint mobility also helps distribute loads and forces more evenly across the body, reducing stress on any one area. 

GET STARTED 

An effective warm-up typically lasts for five to 10 minutes and involves dynamic (not static) movements that target the muscles and motions of the activity or sport you’ll be doing. Start your session with these simple exercises. 

Start easy. For many activities, like walking, running, cycling or using a cardio machine, warm up by doing the same activity at a slower pace. If you’re going for a run, begin with a brisk walk, then ease into a light jog. For sports like swimming, softball, rock climbing, pickleball and soccer, it’s best to combine specific warm-up drills with a few minutes of low-intensity play before going full speed. 

Mimic the moves. Warm up by simulating the motions of your workout or sport, like these examples: 

• Weight training: Do a few reps without weights. 

• Playing tennis: Practice forehand and backhand swings without a racket. 

• Basketball: Do heel lifts and mock shooting movements before progressing to light jumps. 

Skip static stretches. Static stretching, which involves holding a stretch for a prolonged time, is best saved for after your workout when muscles are already warm. Before exercise, focus on dynamic stretches and movement-based drills to activate your muscles. Start with small, controlled motions, then gradually increase your range of movement as your body loosens up. 

Do more if needed. The more intense or longer your workout, the longer your warm-up should be. If you’re recovering from an injury or managing a chronic condition, additional warm-up time can be beneficial. You really can’t overdo a warm-up but skipping it could be a gamble. 

SIMPLE WARM-UP EXERCISES 

You can use these dynamic movements to warm up for any type of activity. Do each exercise for 15 seconds and repeat the series at least five times for a five-minute warm-up. Taking just a few minutes to prepare your body and mind can make a big difference in how you perform and how you feel afterward. 

March: March in place while raising your arms out to the sides and overhead as you inhale and lowering them as you exhale. 

Torso twists: Gently rotate your torso to right then to the left, letting your arms swing naturally. As you twist further, allow your opposite heel to lift off the floor. 

Squat: Sit back into a squat as you raise your arms forward and up overhead. Lower your arms as you stand back up. 

Side Steps: Step to the right as you extend your arms in front of you, then bend your elbows, pulling your hands toward your torso and squeezing your shoulder blades. Repeat the same exercise to the left.