Warming up prepares your body for your workout and delivers nutrient-rich blood to the areas about to be exercised. It also warms the muscles and lubricates the joints. By warming up, you not only improve your performance, but you also reduce your risk of injury.

Follow these simple warm-up steps:

1. Start your workout session by doing a light form of exercise, such as walking, for about five to 10 minutes.
2. Then stretch the major muscle groups, including your thighs, buttocks, back, chest, and shoulders.

Cool Down

After your workout spend another five to 10 minutes cooling down to lower your heart rate. Your cool down should include five minutes of cardiovascular exercise at a slower pace. After your breathing returns to normal, stretch gently for 5 minutes. Cooling down properly helps reduce the risk of injury and muscle soreness. So if your exercise time is limited, shorten the workout — not the cool down.

Remember these stretching tips:

• Do not bounce or bob when you stretch — this is not effective and can cause injury.
• Stretch slowly to the point where a slight tension, but not pain, can be felt in the muscle.
• Never stretch torn or injured muscles unless you have consulted your health care provider.
• Hold each stretch for 20 to 30 seconds.

Remember to consult with your health care provider before starting or making significant changes to an exercise program.