# What is a good warm-up, and do you need one? Canonical: https://zestasy.com/wiki/do-you-need-a-warm-up/ Section: Zestasy Wiki > Movement · Updated: 2026-10-14 · Publisher: Zestasy *Zestasy Wiki: our reference answers. Checked for facts and sources; less curated than the magazine.* A good warm-up is a few minutes of easy, gradually building movement that gets your body ready for what comes next: march or jog lightly, loosen the joints you are about to use, then rehearse the activity at a gentle pace. The NHS recommends warming up before exercise and suggests a routine of at least six minutes. For a relaxed walk or easy swim, starting slowly is often warm-up enough. The warm-up is the bit everyone skips when they are late, and the bit that makes everything after it feel better. It does not need to be long or clever. It just needs to be gradual. ## What a warm-up is for A warm-up takes you from sitting still to moving with intent in steps, rather than all at once. It wakes up the joints, gets your breathing going, and lets you rehearse the movements you are about to do. The NHS advises warming up properly before exercising and gives a simple routine that takes at least six minutes, longer if you feel the need. It also has a quieter job: it gives your head time to arrive. The first few minutes of any session are when you notice whether you feel lively or flat today, and adjust. ## A simple general template This works before almost anything. It borrows the shape of the NHS routine, which includes marching on the spot, heel digs, knee lifts, shoulder rolls and shallow knee bends. 1. **Get moving gently (two or three minutes).** March on the spot, walk briskly, or jog very easily. Swing your arms. 2. **Loosen the joints (one or two minutes).** Shoulder rolls, arm circles, hip circles, a few gentle knee bends, ankle circles. 3. **Rehearse the activity (two or three minutes).** Do the thing you are about to do, but easy: a slow jog before a run, a light set before a heavy one, a few gentle rallies before a match. 4. **Build up.** Increase the pace or effort over the last minute so the first proper effort does not come as a shock. Six to ten minutes is plenty for most sessions. ## Add-ons for different activities - **Running:** start with a walk or very slow jog, then let the pace build naturally. Our guide to [the first ten minutes of a run](https://zestasy.com/movement/first-ten-minutes-of-a-run/) is essentially a running warm-up. A few relaxed strides at the end suit faster sessions. - **Cycling:** ride the first ten minutes in an easy gear. Most rides warm themselves up if you start gently. - **Swimming:** a few easy lengths of mixed strokes, then some lengths at your normal pace before anything harder. - **Gym strength work:** a general warm-up, then one or two lighter sets of your first exercise before you reach your working weight. - **Racket and team sports:** add side-steps, short changes of direction and some easy hitting or passing before playing for points. - **Classes:** most fitness classes build a warm-up in. Arrive on time so you catch it. ## What about stretching? Long, held stretches are usually not the centrepiece of a warm-up; moving through your range is. Our guide to [stretching before or after](https://zestasy.com/wiki/stretching-before-or-after/) goes into the details. ## Do you always need one? For a gentle walk, an easy bike ride to the shops or an unhurried swim, starting slowly is effectively the warm-up. For anything that involves speed, heavy weights, jumping, sudden changes of direction or a cold morning, take the few minutes. If you have a medical condition, follow the advice of your doctor or physiotherapist on warming up. ## FAQ ### How long should a warm-up be? The NHS routine takes at least six minutes. Somewhere between five and fifteen minutes covers most activities: shorter for gentle sessions, longer for intense ones or cold days. ### Should I warm up before a walk? A walk usually warms itself up if you start at an easy pace and let it build. Save the full routine for more vigorous activity. ### Is a warm-up the same as a cool-down? No. A warm-up builds you up gradually; a cool-down brings you back down with a few minutes of easy movement at the end. Both are about avoiding sudden changes. ### Can a warm-up be fun? Absolutely. Skipping, dancing to one song in the kitchen, or kicking a ball about before a match all count. See our guide to [skipping with a rope](https://zestasy.com/wiki/skipping-rope/). ## Sources - [NHS: How to warm up before exercising](https://www.nhs.uk/live-well/exercise/how-to-warm-up-before-exercising/) ## Related - [Should you stretch before or after exercise?](https://zestasy.com/wiki/stretching-before-or-after/) - [Why do the first ten minutes of a run feel so bad?](https://zestasy.com/movement/first-ten-minutes-of-a-run/) - [Is it normal to feel sore after you start exercising?](https://zestasy.com/wiki/sore-after-starting/) - [What should you expect from your first group fitness class?](https://zestasy.com/wiki/first-fitness-class/) - [What is the difference between mobility and flexibility?](https://zestasy.com/wiki/mobility-vs-flexibility/) - [All Movement answers in the Wiki](https://zestasy.com/wiki/#movement)