You don’t need to hold stretch before exercising, but it’s a good idea to start with some gentle movement.
Heading straight from your desk chair to the running path, or from the commuter train to the weight room, increases your injury risk — and it may make your workout less effective. Just a few minutes of movement can make all the difference.
You don’t need to stretch; you can start with a few minutes of easy cardio if you prefer, like marching in place or walking slowly. But even better, try a dynamic warm-up before you start exercising.
A dynamic warm-up includes a series of moves that increase blood flow and take your joints through their full ranges of motion.
“Our goal is to prep the body for movement,” said Emily Hutchins, a personal trainer and owner of On Your Mark Coaching and Training in Chicago.
If you’re playing a sport or doing an activity that involves repetitive movements, like running, it’s good to personalize your drills to prepare you those specific demands. For example, do arm circles before throwing sports like baseball or softball, do skips before running, and do hamstring exercises before soccer.
To get the hang of it, here is a simple dynamic warm-up for a general gym session that we first published in January 2023.