A few minutes at the start and end of a workout make exercise feel easier and help you move well.
Warming up
A warm-up gradually raises your heart rate and gets your muscles and joints moving before you ask more of them. Five to ten minutes is usually enough: gentle cardio like marching or jumping jacks, followed by movements that look like the exercises you're about to do, such as bodyweight squats before a leg session.
Cooling down
At the end, slow down gradually rather than stopping suddenly, for example with a few minutes of easy walking, then some gentle stretches while your muscles are warm. Hold each stretch without bouncing and stop if anything hurts.
Try it
Our Five-Minute Warm-Up and Cool-Down Stretch workouts give you a ready-made routine for before and after any session.
Sources
General information only, not medical advice. If you have a health condition, speak to a qualified health professional.