Six dynamic warm-up exercises for summer activitiesIt’s time to get rid of all of that cozy couch time that seems to happen when it gets dark at 4 p.m. and it’s cold all the time. Spring is here. You are beginning to think of getting into your active zone again. It could be cycling, golfing, tennis, hiking, gardening, camping or simply getting out to walk now that the days are longer and the air is warmer. Whatever your activity, a dynamic warm-up is the only way to get your body ready to move.
By taking all of the major parts of the body through light movements, you are:
- Physically warming up the muscles and joints gradually to prepare you for the increased stress on the body.
- Decreasing the risk of injury during your activity.
- Mentally preparing you to get into “active mode”.
Two activities to avoid for warm-up:
- STATIC OR HELD STRETCHES: They relax the body making it want to go to sleep.
- CARDIO FIRST: If you do your high intensity cardio work before you warm up and exercise the body with resistance, you will have no energy or strength to complete your workout.
Dynamic Warm-up 101
- HIGH KNEES: Walk quickly on the spot lifting your knees alternately to waist height each time. Do 20 steps.
- HEEL RAISES: Lift your heels off the ground as high as you can. Repeat 20 times.
- ARM CIRCLES: Circle 1 arm 5 times backward, then 5 times forward. Repeat on the other side.
- FORWARD BENDS: Reach toward your toes as far as you can. Return to standing. Repeat 5 times.
- ARM SWINGS: Swing both arms forward and back at the same time. Repeat 10 times.
- PUSHUPS: Do 5 wall, knee or full pushups.
COMING UP: Next week’s blog will continue to look at BASIC EXERCISES anyone can learn to be stronger and more balanced to lead you to a healthy, active life.