Warm Up Right
Originally published in Arthritis Today

By Michelle Taylor

Whether the temperature is a balmy 90 degrees or a chilly 20 below, warming up should always be a part of your fitness routine. Here's what you can do to take some of the risk out of your workout.

Think about Play-Doh. Straight out of the can, it crumbles and resists any attempts to change its form. But warm it up in your hands first and it becomes pliable, smooth putty that can be rolled and molded to your whim. OK, muscles aren't Play-Doh, but if you get the idea of how valuable a little warm up can be to that all-American kiddie putty, you'll get the gist of what Judy R. Sotosky, a physical therapist in Virginia Beach, Va., wants you to understand about exercise and warm ups: Don't do one without doing the other first.

Jumping right into a workout with cold muscles can cause pain in joints and muscles, she says. Movement literally warms up the muscles and reduces the risk of injury. 

Choose a type of warm up suited to the activity you are about to do. If you are about to walk or swim, then walk or swim to warm up but take it slowly. Stretching warm ups work well before most any exercise, such as weight lifting, or even as an extra warm up before you start to walk or swim. 

Here are some moves to get your muscles and joints ready to exercise and help you ease into your exercise routine. Take three to five minutes to warm up if you're just beginning. (Don't forget to talk to your doctor or physical therapist before starting a new exercise program.)


Ways to Warm Up

Try a Warm-Up Routine

Try the following exercises (three to five repetitions each) for a warm-up routine:

Forward Arm Reach

1. Position arms out front, palms facing one another.
2. Raise one or both arms as high as possible (one arm may help the other if needed).
3. Slowly lower to starting position.

Shoulder Shrug

1. Stand erect.
2. Raise one or both shoulders up toward ears.
3. Lower and repeat.

Side Leg Lift

1. Stand straight and hold onto a chair.
2. Lift one leg up and out to the side.
3. Then cross that leg in front of the other leg.
4. Return to the standing position and repeat with other leg.
   
   (People who have had total hip replacements should check with their surgeon before doing this exercise.)

Stretch and Go

Stretching is one of the most common ways of warming up. Try any of the following moves to help muscles loosen up before a well worth-it workout.

• Keeping arms straight, reach for the stars, hold 5 seconds and lower.
• Reach for your toes, but don't try to touch. Hold position 10 -15 seconds, relax and let arms extend on their own.
• Spread your arms out to the side as far as you can and lower.
• Make a fist and loosen.
  
  Things to remember: Go slowly. Never bounce when stretching. Don't overstretch. Don't stretch if it hurts.

Take a Walk

Walking is a good way to elevate your temperature and increase your blood flow. It can also get you energized for more strenuous exercise. o If weather permits, walk to the end of your driveway, parking lot or street and back.

• Walk around your house one or more times.
• Take your dog for a walk.
• Walk or march in place for 30 to 60 seconds during a television commercial.

Join a Class

These exercises are drawn from the Arthritis Foundation's PACE - People with Arthritis Can Exercise - program. This group exercise program is designed to safely improve range of motion and fitness for people with arthritis.