Ten minutes of preparation before exercise can protect your muscles and joints. Here is a simple routine anyone can follow.
Many injuries in recreational sport happen because people jump straight into hard effort with cold muscles. A short warm-up raises your heart rate, loosens joints and prepares your body for movement.
A simple ten-minute warm-up
Begin with three to five minutes of light jogging or brisk walking. Follow with arm circles, hip rotations, gentle lunges and leg swings. Finish with a few short accelerations at half speed before you start the main session.
Build up gradually
Increase your training time or intensity slowly — a common guideline is no more than about ten percent per week. Rest days are part of training, not a break from it.
Cool down and recover
Walk for a few minutes after exercise, then stretch the major muscle groups gently. Drink water, eat a balanced meal and sleep well.
Listen to your body
Muscle soreness is normal; sharp or persistent pain is not. If pain continues, rest and speak with a health professional rather than pushing through.
