Warm Up Before Exercise — Your Joints Deserve Context

Jumping straight into intense exercise with cold muscles and stiff joints is one of the easiest ways to get hurt. A 5-10 minute warm-up increases blood flow to muscles, lubricates joints with synovial fluid, and gradually raises your heart rate. It also gives your nervous system time to prepare for the demands ahead. You don't need an elaborate routine — light cardio, arm circles, leg swings, and bodyweight squats will do. Think of it as giving your body fair warning instead of an ambush.