Proper warm ups before exercising

Without exercise your muscles will become weak and flabby, internal organs like heart and lungs will not function efficiently, additionally bones and joints will become stiff and can easily be prone to injury. To feel better and to keep our body physically fit and in shape routine exercising is essential.


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A regular work out improves stamina, enhances good posture and flexibility, strengthens and tones muscles, ligaments and bones. Working out can burn off more calories to lose weight or to control weight. Most importantly, it can improve the quality of life as exercising lifts the mood, thus reduces stress and helps you sleep better.


Warming up and stretching before exercising is a must to make your training feel easier and effective. Warm ups can prevent injury and help prevent fatigue before you even begin. Warm up exercises will allow muscles, joints and the whole body to prepare for the next steps of the work out.


Be at home or at the gym, warm up routine should take at least 6 minutes or longer depending on the type of training to perform.


Here are recommended simple warm ups to optimize exercising.


3 minutes marching

Begin marching in place  and then march forwards and backwards repeatedly for at least 3 minutes or longer. Keep your elbows bent and pump your arms up and down in rhythm with your steps.


Knee lifts

Stand tall then bring up alternate knees to touch the opposite hand. Do this for 30 seconds or equivalent to 30 knee lifts. When doing knee lifts have the supporting leg a slight bend while keep your abs tight and back straight


Knee bends

Stand with with your feet shoulder-width apart and your hands stretched out. Bend your knees to squat down. Lower yourself about 10cm then rise slowly to a standing position. Bend knees alternately up to 10 repetitions.


Shoulder rolls

Roll or move your shoulders in a circular motion forwards and backwards five times each with your arms hang loose by your sides. Make bigger circles each time.


Neck tilts

Neck tilts can be done either sitting or standing. Lightly tilt your head to your right shoulder and hold on for five seconds before returning to the center position. Wait for another five seconds before gently lowering your head to your left shoulder. Repeat the procedure for 10 to 15 times.


Upper body rotation

Prepare your upper body before starting your routine work out by simply standing with your feet shoulder-width apart, lift arms to the sides like resembling a letter T. Rotate your upper body slowly from left to right for 10-15 times. To reduce back stress, lightly lower your knees when doing this warm up.


Arm Swings

Lift your arms slowly above your head then begin moving them forward, downward and backward strokes. Make 10 arm swings.


Toe touches

It does not matter even if you cannot reach your toes as this stretching is intended to warm up your muscles. Stand with your feet shoulder-width apart. Gradually lower your upper body forward until you feel the stretch of your hamstrings (backside of the knees), neck and back.  To reduce back strain, slightly bend your knees and hold this stretch for as long as comfortable.


Important Reminder: Before starting on any workout or training see to it that you are medically fit for the program. It is advised to consult your doctor first especially if you are having any health condition. Bear in mind that though exercise is good for the body, not all types of exercises can be applicable to everyone.