HEALTH/FITNESS
Get Your Butt Off the Couch and Start Moving With These Simple Warm-up Tips
Preparing your body for an effective workout is the key to building strength
Many years ago, my husband and I made the decision to find ways of incorporating exercise into our busy schedules.
Knowing how important fitness was to our overall health, we committed to being diligent in designing a fitness regimen we could live with — without excuses or regret.
For example, to keep us motivated and on track, we keep a canvas bag with a change of clothes in the car so we’re always ready to fit in some form of physical activity, whether scheduled or as an unexpected opening we can take advantage of in a positive way.
Most of the time, we work out in a local gym.
Fortunately, we have a couple options to pick from near our home. The variety of equipment, machines, and fitness classes available make this an easy and viable choice.
Typically, we keep to ourselves to maintain focus and keep distractions at bay. Aside from the social courtesies and friendly waves to those we’ve previously met, we hold ourselves to the task and quickly segue into our personalized routines.
Because we’re always looking for a few good ideas, we also tend to observe others to pick up a few tips on how we can make improvements in our protocols. And while a mostly useful strategy, occasionally, I’ll notice other members skipping one of the most important aspects of any exercise plan.
Here’s an example.
Last week, a couple who frequents the gym came in. After storing their backpacks, they immediately headed to the heavy equipment. Locking the weight block pins at the max, they began pushing and grunting, straining their muscles and faces in an attempt to lift the load.
Their faces flushed from the premature effort, they left the machines behind and made a beeline for a cardio class, jumping in midstream and doing their best to keep up with the beat and moves. In minutes, they were out of breath, exhausted, and unable to continue the class or even think about attempting any more reps.
The problem?
Rather than warming up their bodies, stretching their muscles and joints, and taking time to prepare before diving in feet first, their bodies were quickly overwhelmed and unable to maintain the strength or energy to carry them through.
I understand we all have individual goals to achieve, and sometimes it’s not easy to be patient when all we really want is to get a move on so we can start seeing those results more quickly. But when it comes to exercise, the one fundamental principle of a successful session is the importance of doing a pre-exercise warm-up before engaging in physical activity.
Unfortunately, I’ve seen more than a few energetic folks neglect to take this healthy step to heart.
Warming up, stretching, and cooling down are necessary to achieve the best results from an effective fitness regimen.
Think of it as prep-work, the same way you’d study for a final exam, or have the tires and oil in your car checked out before taking it on the road for a long trip. Some things require planning to achieve success — and a smooth ride along the way.
Here are 5 easy warm-up moves you can do anywhere to gear up for exercise and elevate your workout routine or weight-lifting session:
1. Rotate your shoulders
Standing straight, lift your arms out to your sides, palms down. Rotate your shoulders forward and backward for 10–12 reps to loosen the joints and neck muscles. It’s as simple as “turning” your arms in each direction, while focusing on the shoulder rotation.
2. Raise your arms above your head
Lift your arms straight up over your head and breath in, holding the breath for a count of 3–5 seconds. Then slowly exhale and sweep your arms down to your side in a wide arc, keeping them straight. Repeat for 12 reps.
3. Side bends
Position your feet shoulder-width apart, toes pointing forward. Bending left at the waist, slide your left hand down the outside of your leg. Reach your right arm up and over your head, and hold for three full breaths.
On the exhale, lift your right arm up and back to your right side as you straighten into the starting position. Repeat for 8–10 reps, then change sides. Keep your knees soft for more flexibility.
4. Standing squats
With your feet 14–16 inches apart and toes pointed forward, push your butt back as if you’re going to sit in a chair. Concentrate on engaging the muscles in the back of your upper legs and fold your body forward. Lift your arms and point them straight in front of you at shoulder height. Keep your knees fluid and be careful not to let them shift forward of your toes. Raise up and repeat for 12–16 squats.
5. Forward bends
Standing straight without locking your knees, bend forward from the waist and reach your hands toward the ground. Lift your tailbone and breathe in, then exhale for a deeper bend, placing your hands on your calves. Hold the pose for five breaths, feeling your spine lengthen and relax. Bend your knees, fold upright and repeat for 3 more bends.
No time to go to the gym for a full workout?
Having limited time with a laundry list of must-do items puts you in pretty good company, including yours truly. Fortunately, there are plenty of opportunities to fit exercise into our busy lives that allow us to effectively move our bodies throughout the day.
Here are a few ideas:
- If you find yourself spending more time at home, here’s a chance to break things up a bit. Get your butt off the couch and vacuum the floors, clear out a closet, wash the car, do a little gardening, or dance around the kitchen.
- Headed out to the store? Park at the far end of the lot and walk to the entrance. Pick up the pace and get your motor running. If you’re in a large mall and there are stairs, use them.
- If your employer offers an inter-company fitness center or gym membership, take full advantage. Carve out a portion of your lunch hour, breaks, or before/after working hours to get in a workout. No excuses! It’s just as easy to pack a gym bag as it is to prepare a light, nourishing lunch. Put on your exercise shoes and walk to the gym for a warm-up. Skip the elevators and get moving!
- Going on a long flight? Hopefully you’ll have a stop-over between segments. Instead of rushing to your connection and plopping yourself in a chair during a layover, take your time walking the concourse to stretch your legs. Avoid the “people mover” belts and get the lead out. Be sure to give yourself enough time to arrive at your gate, and listen for any flight change announcements. Purchase a bottle of water and stay hydrated during your walk.
You get the drift . . .
Stretching and strengthening your body is easy when you recognize and take advantage of those moments during your day to get up and move.
You may even begin to notice new ways to physically integrate different types of exercise into your schedule while completing many of your work projects and daily tasks. For example, standing up at your desk rather than continuously sitting, or doing a set of squats in front of the dryer while folding the towels, or pumping out 30 push-ups while watching Netflix.
Keep in mind when you’re getting ready to exercise — whether in a dedicated fitness center or a workout space in your home — it’s important to prepare yourself by taking the time to warm up your muscles and joints before hitting the weights and jumping into those high intensity moves.
Giving your body the preparation it needs to perform at greater capacity will not only provide a new level of energy, focus, and stamina, the process may be just the push of confidence you need to keep going!
© 2021 Jill Reid. All Rights Reserved.
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Jill Reid is the founder of Pathway to Personal Growth and author of Real Life and Discover Your Personal Truth. Her books and articles explore life, happiness, relationships, health, and personal success strategies.
