While exercising can improve your mood, fight chronic diseases and help you manage your weight, it can put a strain on your body if you don’t take the proper precautions. To get the most from your workouts and decrease your risk of injury, you should take the time to warm up, cool down and stretch.

Warming Up Tips

  • Move similar to how you will in your workout by walking briskly, jogging or biking at a slow pace.
  • Increase the intensity gradually to reduce stress on your bones, muscles and heart.
  • Warm up for approximately 5-15 minutes so that you break a light sweat.

Cool-down Tips

  • Include movements similar to those in your workout, but they should decrease in intensity gradually.
  • Cool down for at least 10 minutes so that blood returns from your muscles to your heart.

Stretching Tips

  • Stretch before and after a workout to build flexibility and range of motion and reduce your risk of injury. Use gentle, fluid movements while stretching and breathe normally.
  • Focus on individual muscle groups and hold a stretch for 20 to 60 seconds. Do not force your joints beyond their normal range of motion.

Keeping in mind the above tips will ensure that the next time you exercise, you can do so without injury.

 

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