How to warm up before exercising - NHS

How to warm up before exercising · March on the spot: keep going for 3 minutes · Heel digs: aim for 60 heel digs in 60 seconds · Knee lifts: aim for 30 knee lifts ... Skiptomaincontent Home LiveWell Exercise Runningandaerobicexercises Backto Runningandaerobicexercises Howtowarmupbeforeexercising Warmupproperlybeforeexercisingtopreventinjuryandmakeyourworkoutsmoreeffective.Thiswarm-up routineshouldtakeatleast6minutes.Warmup forlongerifyoufeeltheneed. Marchonthespot:keepgoingfor 3minutes Startoffmarchingonthespotandthenmarchforwardsandbackwards.Pumpyourarmsupanddowninrhythmwithyoursteps,keepingtheelbowsbentandthefistssoft. Heeldigs:aimfor60heeldigsin60seconds Forheel digs,placealternateheelstothefront,keepingthefrontfootpointingup,andpunchoutwitheachheeldig.Keepaslightbendinthesupportingleg. Kneelifts:aimfor30kneeliftsin30seconds Todo kneelifts,standtallandbringup alternatekneestotouchtheoppositehand.Keepyourabstightandbackstraight.Keepaslightbendinthesupportingleg. Shoulderrolls:2setsof10repetitions Forshoulderrolls,keepmarchingonthespot.Rollyourshouldersforwards5timesandbackwards5times.Letyourarmshangloosebyyoursides. Kneebends:10repetitions Todokneebends,standwithyourfeetshoulder-widthapartandyourhandsstretchedout.Loweryourselfnomorethan10cmbybendingyourknees.Comeupandrepeat. Video:basicwarm-up(5minutes) Thisaerobicwarm-upvideoissuitableforalllevels.Dothisbeforestartingonmorerigorousexercise. Medialastreviewed:8December2020 Mediareviewdue:8December2023 Seeexercisevideosafetyinformation Theexercisesinthisvideoaresuitableformostpeople.Theyaregeneralexercisesonlyandarenotaimedattreatinganyspecificcauseofpainorcondition.GetadvicefromaGPorhealthprofessionalbeforetryingit,especiallyif:youhaveanyconcernsaboutyourhealthyouarenotsureiftheexercisesaresuitableyouhaveanypre-existinghealthproblemsorinjuries,oranycurrentsymptomsStoptheexerciseimmediatelyandgetmedicalhelpifyoufeelanypainorfeelunwell. Morein Runningandaerobicexercises GetrunningwithCouchto5K Walkingforhealth Howtowarmupbeforeexercising Howtostretchafterexercising Kneeexercisesforrunners Kneepainandotherrunninginjuries Pagelastreviewed:12July2022 Nextreviewdue:12July2025