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How to warm up before exercising

Warm up properly before exercising to prevent injury and make your workouts more effective.

This warm-up routine should take at least 6 minutes. Warm up for longer if you feel the need.

Warm Up | March on the spot: keep going for 3 minutes

Marching Warm Up |

Start off marching on the spot and then march forwards and backwards. Pump your arms up and down in rhythm with your steps, keeping the elbows bent and the fists soft.

Warm Up | Heel digs: aim for 60 heel digs in 60 seconds

Heel digs

For heel digs, place alternate heels to the front, keeping the front foot pointing up, and punch out with each heel dig. Keep a slight bend in the supporting leg.

Warm Up | Knee lifts: aim for 30 knee lifts in 30 seconds

Knee lifts

To do knee lifts, stand tall and bring up alternate knees to touch the opposite hand. Keep your abs tight and back straight. Keep a slight bend in the supporting leg.

Shoulder rolls: 2 sets of 10 repetitions

Shoulder rolls

For shoulder rolls, keep marching on the spot. Roll your shoulders forwards 5 times and backwards 5 times. Let your arms hang loose by your sides.

Knee bends: 10 repetitions

Knee bends

To do knee bends, stand with your feet shoulder-width apart and your hands stretched out. Lower yourself no more than 10cm by bending your knees. Come up and repeat.

From NHS UK and Instructor Live

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