Warm up by rehearsing your workout

A good warm-up doesn't need to be complicated. The American College of Sports Medicine notes that for most people, a dynamic warm-up that gets you moving prepares you for cardio or strength work better than stretching does. A Heart & Stroke article suggests a simple approach for strength days: do a few of the exercises you're about to do, with no weights or lighter weights.

Try this today: before your next session, spend at least five minutes on:

• marching on the spot or walking around your home at an easy pace
• slow arm circles, forward and back
• 5 to 8 easy sit-to-stands or mini squats
• a few reps of your first exercise with no weight

Start slowly and let your breathing and heart rate rise gradually.

• Seated version: sit tall and march your feet, roll your shoulders, circle your arms, then do a few slow knee straightens on each side.

Save longer stretches for after your workout, when your muscles are warm.

Safety note: Stop if you feel chest discomfort, dizziness or pain, and get medical advice.

Sources

• ACSM Position Stand: Quantity and Quality of Exercise (Garber et al., 2011) (opens in a new tab)
• Heart & Stroke: Menopause fitness - strength, cardio and confidence (opens in a new tab)
• Heart & Stroke: Taking Control of Your Physical Recovery (opens in a new tab)