Warming Up: Why a Few Minutes Are Worth It

You know that feeling when your legs are a little stiff and your first sprint feels clunky? A few minutes of easy movement beforehand can change that. Warming up is one of the simplest, friendliest habits in fitness, and the research gives it a thumbs up. Let us look at why it helps and how to do one without fuss.

What a warm-up is

A warm-up is gentle movement that gradually raises your heart rate and wakes up the muscles you are about to use. Think easy walking before a run, light reps before heavier lifting, or slow arm circles before a swim.

What a review of 32 studies found

In 2010, Fradkin, Zazryn and Smoliga published a systematic review with meta-analysis of warm-ups in the Journal of Strength and Conditioning Research. The 32 studies that met the quality bar included warm-up activities beyond stretching. The authors reported:

• Performance often improved. Warming up improved performance in 79 percent of the outcomes they examined.
• Little sign of harm. They found little evidence that warming up is detrimental to people doing sport.

A fair note

Most of these studies measured athletic performance, such as sprint times and jumping, rather than everyday injury rates, so the findings do not prove a warm-up prevents injuries. Warm-ups also vary a lot in length and type. Still, a few easy minutes costs almost nothing and many people simply feel better moving afterward.

A simple five-minute warm-up

1. Start easy. Walk briskly or march in place for two minutes.
2. Loosen up. Add shoulder rolls, hip circles and gentle knee lifts for a minute or two.
3. Rehearse the movement. Do a lighter version of what you are about to do, such as bodyweight squats before strength training or a slow jog before a run.
4. Build gradually. Pick up the pace until you feel warm and ready, not tired.
5. Save long holds for later. Gentle moving stretches suit a warm-up; see our look at stretching.

Make it a habit you enjoy

If you are short on time, make the warm-up part of the workout itself, like an easy first mile. Foam rolling can be a pleasant extra, as you can read in our foam rolling piece. And if you are heading out for a short outing, even a short walk is a lovely way to ease in.

Go gently if you have concerns

If you have an injury, a heart or joint condition, or have been inactive for a long time, ask your healthcare professional what kind of warm-up suits you, and stop if you feel pain or dizziness.

This article is for general education and is not medical advice.

Sources

• Fradkin AJ, Zazryn TR, Smoliga JM. Effects of warming-up on physical performance: a systematic review with meta-analysis. Journal of Strength and Conditioning Research. 2010;24(1):140-148. PubMed