Did you know that before you start working out, you should be preparing your body for exercise? Did you know that after your workout is complete, you should be easing your body back to normal? If you’re not currently warming up or cooling down before your workout, it is important that you start. Keep reading for more information!
Warming up
Including a warm-up in your exercise routine is the best known method for preventing injuries. Prepare for any activity by starting slowly and easing into it. When you warm up, you ready your muscles and connective tissues by generating heat through movement. Warm-up exercises also help prepare your cardiovascular system for your workout activity. Ultimately, your warm-up exercise will be dependent upon the type of exercise you are preparing for. Aim to warm up for at least 5-10 minutes prior to exercise.
Common warm-ups include:
Walking
Marching in place
Body weight squats
Light jog
Jumping jacks
Lunges
Jump rope
Push-ups
Planks
Cooling down
After completing your workout, it is important to bring your body back to (or close to) its normal state by allowing your body the opportunity to slow your heart rate and return to its normal temperature. Stopping your exercise too abruptly without cooling down may cause you to feel faint or dizzy, or even pass out.
Aim to perform cool-down exercises for 5-10 minutes after your workout.
Common cool-downs include:
Walking
Light jogging
Yoga poses like downward dog, cobras, child’s pose, and upward facing dog
Light stretching
For Health Advocate members
If you are a Health Advocate member with access to the wellness coaching component of our Wellness Program, call your Wellness Coach to learn more about how to enhance your exercise.
