Do you need to warm up before exercise?

Do You Need To Warm Up Before Exercise?

“Do I really need to warm up?”

By Jack Nuske

19/01/2026

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“Do I really need to warm up?”

The short answer is yes. And here’s why it matters more than you might think.

male soccer player stretching and warming up before sport

Warming up isn’t just about getting your heart rate up or filling up time before training or games. It’s about preparing your joints, muscles, and nervous system for the work ahead. Whether you're hitting the gym, heading out for a run, or playing a team sport, a good warm-up reduces your risk of injury and can even improve performance.

Think of your body like an elastic band: cold and stiff at rest. If you stretch it suddenly, it’s more likely to fail. But if you gradually get it moving, it becomes more pliable and resilient. The same applies to our muscles, a cold and stiff muscle is more likely to be strained compared to one that is warm!

Ideally warm-up should be specific to the activity you're doing. Start with light aerobic movement (like walking or cycling) to raise your core temperature, then move into dynamic movements that mimic your sport: like leg swings for running or kicking, or body rotations for twisting, or pivoting-like movements for change of direction sports. Generally, save the long static stretches for after your session.

Warming up doesn’t need to take long — just 5–10 minutes can make a big difference.

➡️ Want help designing the right warm-up for your training or sport? Ask your physio — we’re here to help.