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.