Warm Up and Cool Down Your Muscles

It’s important to spend about 5 minutes at the beginning and end of your routine to warm up and cool down. Warming up and cooling down give your muscles a chance to get ready to work and gradually return to rest at the end.


These “before-and-after” activities help prevent injury and reduce muscle soreness later. Here are a few suggestions:

  • Do some light endurance activity first, such as walking for 5 minutes. If you’re going to be walking briskly or running, gradually build up to that pace. At the end of your activity, gradually slow down and let your body cool down.
  • Do a few exercises to work the muscles and joints you’ll be using in your activity. For example, if you’re going to be swimming, do a few arm exercises first to warm up your arms and shoulders.
  • If you’re going to include stretching exercises as part of your routine, do them afterwards.
Last modified on 19/07/2015
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