You might skip over this important bit when working out, but warming up and cooling down before and after exercise can help you in multiple ways. Warming up can help improve your cardiovascular system by stimulating blood flow to your muscles, and it will also help to reduce muscle soreness and prevent injuries. Cooling down can help to reduce muscle stiffness as well as allowing your heart rate to normalise, avoiding the feeling of dizziness or feeling faint.

Warm up tips and exercises

  • Spend five to 10 minutes warming up. If your workout is going to be quite strenuous then you should dedicate more time to warming up.

  • Simply just walking or a slow jog is considered a warm up and can help your muscles adjust slowly to movement.

  • Dynamic stretches can help your muscles and joints warm up before exercising, allowing them to go through a full range of motion.

  • Some examples of dynamic stretches include hip circles, arm circles, arm swings, spinal rotations, knee lifts, shoulder rolls and knee bends. For an example of warm up exercises and instructions on how to do them, visit the link here.

Cool down tips and exercises

  • Spend five to 10 minutes cooling down so you can gradually relax and slow your heart rate.

  • Light jogging or an easy walk can also be incorporated into your cool down routine.

  • Stretching can help to improve flexibility and can help your muscles to relax back to their normal range of movement.

  • Stretches can include thigh, calf and hamstring stretches, toe touches, low lunge and cross-body shoulder stretches. For an example of cool down exercises and instructions on how to do them, visit the link here.

If you have any questions or concerns, visit your GP or contact Sonder who can help.

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Information sourced from: MayoClinic, Tri-City Medical Center, Harvard Health Publishing, AIF, HBF Stadium and NHS.

Image credit: Gabin Vallet on Unsplash

All content is created and published for informational purposes only. It is not intended to be a substitute for professional advice. Always seek the guidance of a qualified health professional.

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