Make Your Warm-Up Fit Your Workout

When time is short, it's tempting to skip the warm-up and go straight into a workout. But giving your body a few minutes to prepare can make the transition from rest to exercise smoother.

There are various types of stretching. Instead of holding a stretch for an extended period of time, it is generally preferable to perform dynamic stretching before a workout. This type of stretching involves controlled movements that allow your muscles and joints to move through a comfortable range of motion.

Longer static stretches can help with flexibility, but they're usually best reserved for the end of a workout when your muscles are already warm. You don't need special equipment or a complicated routine.

Try these movements:

• Arm Circles: Extend your arms and make controlled circles forward and backward to warm up your shoulders.
• Torso Rotations: Stand comfortably and gently rotate your upper body from side to side.
• Leg Swings: Hold onto a wall or chair and swing one leg forward and backward before switching sides.
• Walking Knee Hugs: As you walk, gently bring one knee toward your chest, release, and alternate legs.
• Walking Lunges: Step forward into a comfortable lunge, then bring the back leg forward and repeat.
• Ankle Circles: Slowly rotate each ankle in both directions before activities such as walking or running.

Focus on the areas you'll use most. Before running, emphasize your legs, hips, and ankles. For upper-body training, include more shoulder and arm movements.

Stretching shouldn't hurt, and there's no need to force your body into a deeper range of motion. Even a short warm-up can help your body transition into exercise. Make those first few minutes part of your workout rather than something you skip when you're short on time.