Warming up the body for physical activity is more important when the air is cold, even though it may take longer. Protecting joints and muscles is not the only reason to warm up.
Warming up the body for physical activity is more important when the air is cold, even though it may take longer. Protecting joints and muscles is not the only reason to warm up.
For those who have asthma, cold air can also be a trigger for an asthma attack. Warming up also helps reduce the likelihood of exercise-induced asthma attacks. If you have asthma, a prolonged warm-up (15 minutes) is best.
General warm-up considerations:
- Timing: 5-15 minutes depending on how much warm-up time your participants may need.
- Keep it simple: This is the first moment of participation, so make sure that people are feeling safe in their space and motivated by the music and general tone of the activity setting. This could be a time to explain safe techniques and provide breathing reminders.
- Use large muscle groups: Walking with arms swinging is a natural way to warm up. Maybe other movements can be added such as squats (bending both knees with legs hip width apart and then standing up), stepping up stairs, shoulder rolls, dancing to some lively music, etc. Never start by stretching - you may pull a muscle.
- Warm up the areas that will be used: Movements could be less intense versions of what will be done later on. Circle areas with joints: for example, make circles with your feet to warm up ankles. You can also make hip, leg, arm, shoulder, wrist circles. Avoid areas where circling may grind the joint - e.g., knees, back of neck to the spine.
A sample warm-up: Ten to 20 half squats with no weight, five to 15 push-ups (could push against a wall), five to 15 curl-ups, 10 arm circles, 10 heel raises, 10 ankle/toe circles with each leg, 10 hip circles, then slowly run or ride a bike for 10 minutes.
Source: American College of Sports Medicine, "Knowing Risks Often Prevents Serious Sporting Injuries," ASCM Fit Society Page, Summer 2001, p. 6, http://www.acsm.org/AM/Template.cfm?
For more information about asthma and exercise, see "Asthma and Physical Education: What Physical Educators and Coaches Need to Know," 2004, published by the Lung Association with the Ontario Physical and Health Education Association, https://lung.healthdiary.ca/Guest/
