How To Warm Up Before Exercising

Warm-Up Routine Before Exercising

Warming up is important to avoid injuries and make your workout better. This routine should take at least 6 minutes. You can warm up longer if you want.

1. March in Place (3 minutes)

   • Start by marching in place. Then, try marching forward and backward. Swing your arms up and down as you move, keeping your elbows bent and fists relaxed.

2. Heel Digs (60 in 60 seconds)

   • For heel digs, alternate tapping your heels forward while keeping your front foot pointed up. Punch your arms out with each heel tap. Keep a slight bend in the supporting leg.

3. Knee Lifts (30 in 30 seconds)

   • Stand tall and lift one knee to touch the opposite hand. Keep your abs tight and back straight. Make sure to bend the supporting leg slightly.

4. Shoulder Rolls (2 sets of 10)

   • While marching in place, roll your shoulders forward 5 times and then backward 5 times. Let your arms hang relaxed by your sides.

5. Knee Bends (10 repetitions)

   • Stand with your feet shoulder-width apart and arms stretched out. Bend your knees slightly (no more than 10 cm) and then stand back up. Repeat this 10 times.

Remember, take your time and listen to your body!