Whether you are heading out for a morning walk, joining an after-work badminton game or following an exercise video at home, a short warm-up can help you move into your session with more preparation. It need not be complicated or performed perfectly: the aim is simply to start moving before you ask more of your body.
Why warm up first?
The NHS advises warming up properly before exercise to help prevent injury and make a workout more effective. Its basic aerobic warm-up is designed for all levels before more rigorous activity and takes at least six minutes. If you feel you need longer, take longer rather than rushing into the main activity.
For the underlying guidance, see the NHS guide to warming up before exercise.
A simple six-minute sequence
This is a general routine, not a personalised exercise plan. Use comfortable movements and a pace that feels manageable for you.
- March on the spot for three minutes. Pump your arms in rhythm. You can also move gently forwards and backwards if you have a clear, safe space.
- Try heel digs. Alternate your heels in front of you while keeping the movement easy and controlled.
- Lift alternate knees. Continue at a comfortable height rather than trying to lift them as high as possible.
- Roll your shoulders. This can be a useful change after sitting at a desk or travelling in a car.
- Finish with shallow knee bends. Keep them gentle as you prepare for the activity ahead.
Fitting it into an ordinary day
Before a walk around your neighbourhood, or a brisk walk from the car park to the office, try a few minutes of marching, shoulder rolls and knee lifts instead of immediately setting off at full pace.
After desk time, the same sequence can offer a simple transition before a gym session or badminton game. At home, you might put on one song: use part of it for marching and heel digs, then add shoulder rolls and gentle knee bends before starting your workout video.
Keep the focus on preparation
A warm-up is not a test of flexibility, balance or fitness. Choose a steady pace, allow yourself extra time when needed and focus on moving with control. If you are unsure whether these exercises suit your fitness level, or have a health problem, injury or other concern, seek advice from a healthcare professional before trying them.
For more general health information, visit ISAW Medical.
This article is for general education and does not replace personalised advice from a qualified healthcare professional.