low intensity, initial activity. It is important to do a warm up before doing any type of higher intensity activity. A warm up can range in time, but a minimum of 5 to 10 minutes is the norm.

During the warm up your body prepares for more strenuous work: heart rate increases, blood flow to your muscles increases, joints become less stiff and range of motion improves.

Warming up before higher intensity activity will increase performance and decrease the risk of injury. Walking, light jogging and low resistance cycling are just some examples of effective warm ups.

• Always consult a physician before beginning an exercise program. Discontinue an exercise if you feel any pain or discomfort.