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Most people know they should warm up and cool down, yet these are the first parts of a workout to be skipped. A quick jog straight out the door or a class that starts at full pace is common. So is walking off the gym floor the moment the last set ends. A few minutes at each end of a session can make exercise feel better.

This guide explains what a warm up and cool down involve and what the evidence says. It also covers how to stretch safely and the signs that mean you should stop. The advice draws on Australian state government health guidance. It suits walkers, runners, gym goers and weekend sport players alike.

What a warm up does

A warm up is a gentle start that gradually raises your body temperature and warms your muscles. Tasmania’s Get Moving guidance suggests five to 10 minutes. Start with light activity such as brisk walking or easy jogging. Use the muscle groups you are about to work.

Think of it as a gradual climb in effort. Your heart rate and breathing rise steadily rather than all at once. Many people find the main session feels smoother as a result. It is also a good moment to check in with how your body feels that day.

A simple warm up you can use

Keep it simple and match it to the activity. Before a run, walk briskly for a few minutes and then jog slowly. Before a strength session, do light versions of the moves you will use, such as squats with no weight. Before a sport or a new activity, rehearse the actions gently.

This applies to less common activities too. Throwing sports use the shoulders, back and core. If you are trying something like axe throwing, there are some physical health benefits of axe throwing worth reading about. A few easy arm circles and practice throws first make sense.

Dog owners have a built in warm up. A brisk walk with the dog before a jog gets you both moving at an easy pace. If your dog spends weekdays in care, our guide to choosing the right doggie daycare covers what to look for. Weekend walks can then become part of your own routine.

What a cool down does

A cool down brings your body back to rest gradually. The Tasmanian guidance suggests slowing down over the last five minutes of activity. Ease into a light jog or a brisk walk. It says this helps your heart rate and body temperature return to normal.

Cooling down may also reduce muscle soreness and stiffness afterwards. The Tasmanian guidance suggests easing off gradually rather than stopping all at once. A short, easy finish is kinder to your body. It also gives your breathing a chance to settle.

Stretching after exercise

After cooling down, the Tasmanian guidance suggests five to 10 minutes of stretching. Focus on the main muscles you used. The Victorian Government’s Better Health Channel exercise safety fact sheet says stretching works best once muscles are warm. Stretching cold muscles is less effective.

How you stretch matters. The same fact sheet warns against bouncing, as it can cause small tears in the muscle tissue. Instead, hold slow, steady stretches for 10 to 20 seconds. It also suggests avoiding standing toe touches, which can strain the lower back and hamstrings.

What the evidence says about injury

Warming up, cooling down and stretching were once thought to prevent injuries. The Better Health Channel fact sheet says there is not a lot of evidence that they reduce exercise injury risk. They may still reduce soreness after exercise. Some people also find stretching helps them feel ready.

So a warm up is not a shield against every injury. Other habits matter just as much. The fact sheet lists several of them.

• Wear the right shoes and replace worn shoes and gear.
• Use correct technique and the right equipment.
• Drink enough water.
• Take at least one recovery day each week, preferably two.
• Avoid or change any exercise that causes pain.

Doing too much too soon is a common cause of sports injuries. Building up gradually gives your body time to adapt. Mixing different types of exercise can help too. Recovery days count as part of your training, not time off from it.

Protective gear for contact sports

Some sports carry a higher risk of knocks and falls. The Better Health Channel fact sheet says helmets and mouthguards can greatly reduce the risk of injury. A good mouthguard protects teeth that are costly to repair. Anyone who has looked into suitability for dental implants will know how involved tooth replacement can be.

Warm ups for children

Children who play sport benefit from the same simple habits. A gentle start and an easy finish can become part of every game or practice. Make it fun with skipping, chasey or ball skills. Kids are more likely to join in when it feels like play.

Active play helps young children in many ways. It builds movement skills and gives them chances to talk and interact. Parents keen on early development may also like our list of toys speech pathology experts recommend. Movement and play often go hand in hand.

Know when to stop

Exercise should not cause severe or uncomfortable pain. The Tasmanian guidance says to stop and get a doctor’s advice if you feel dizzy or have palpitations or chest pain. It also says to stop if you are more breathless than you should be, and to stop immediately and seek medical advice if your heartbeat becomes rapid or irregular. Do not ignore these signals.

The Better Health Channel fact sheet adds pain in the neck, jaw, arm or between the shoulder blades to the list. These can be signs of a heart attack. Trying to work through pain from an injury can cause more damage and slow healing. If you are hurt, stop and get advice before you return to exercise.

Do you need to see a doctor first?

Most adults do not need to see a doctor before starting moderate physical activity, according to the Tasmanian guidance. People with a chronic condition such as heart disease or diabetes should speak with their doctor first. Pregnant women should also discuss exercise plans with their doctor. If you have an existing injury, a physiotherapist or exercise physiologist can help.

You can read the full exercise safety and medical advice from Tasmania’s Get Moving program. It is a short, practical page. It covers warming up, cooling down and when to get help.

Frequently asked questions

How long should a warm up be?

Tasmanian government guidance suggests about five to 10 minutes. Start with low intensity activity such as brisk walking or easy jogging. Use the muscles you will work in the main session. Build up gradually.

Should I stretch before or after exercise?

Stretching works best once your muscles are warm. The usual approach is to stretch after your cool down. Hold slow, steady stretches for 10 to 20 seconds. Avoid bouncing.

Does warming up prevent injury?

The Better Health Channel says there is not a lot of evidence that warming up and stretching reduce injury risk. They may reduce soreness afterwards. Good shoes, correct technique and recovery days also matter. Building up slowly is one of the best habits.

What if I only have 20 minutes?

Use the first few minutes as your warm up by starting at an easy pace. Ease off over the last few minutes to cool down. A short session with a gentle start and finish is still worthwhile. Stretch afterwards if you have time.

This article is general information only and is not medical advice. Speak with a doctor or qualified health professional before starting a new exercise program, especially if you have a health condition.