As you get older, staying active becomes one of the most powerful ways to protect your health, mobility, and independence. Exercise supports heart health, balance, strength, joint health, and mental wellbeing   –   but one part of your routine becomes more important as you age: the warm-up

A proper warm-up is not simply a formality before your ‘real’ workout. It’s a crucial way to prepare joints, wake up muscles, and reduce the chance of strains, falls, and overuse injuries. With a bit of attention and a few smart habits, a warm-up can help you move more comfortably and enjoy your activity with confidence

Here’s NMTBP’s practical guide to warming up safely and effectively, with clear dos and don’ts

Why warming up matters more as you age

As you get older, several natural changes affect how your body responds to exercise:

• Joints become stiffer and take longer to lubricate
• Muscles lose elasticity, making them more prone to strain
• Reaction time slows, increasing the risk of falls
• Balance becomes less automatic, especially after long periods of sitting
• Heart rate responds more gradually to increased activity

A warm-up gently nudges these systems into action. It gradually raises your heart rate, improves circulation, increases muscle temperature, and helps your brain and body reconnect through coordinated movement. The result? Better performance, better comfort, and a lower risk of injury

The Dos: Smart Warm-Up Strategies for older adults

✔️ DO start with gentle cardiovascular movement

Begin with 3–5 minutes of light, rhythmic activity to raise your heart rate gradually. Good options include:

• A brisk walk around the room or down the hallway
• Easy cycling on a stationary bike
• Marching in place while swinging your arms gently
• Slow step-ups on a low platform

This stage warms the whole body and prepares your cardiovascular system for more effort. You should feel slightly warmer and breathing a bit deeper – but not out of breath

✔️ DO focus on joint mobility and dynamic movement

Dynamic stretches are ideal for older adults because they improve range of motion while keeping the body active. They help lubricate joints and ‘switch on’ the muscles you’ll use during your workout.

Try these gentle, controlled movements:

• Shoulder rolls (forward and back)
• Neck mobility circles (small and slow)
• Hip circles or leg swings while holding a chair for balance
• Ankle circles to warm up the feet and lower legs
• Torso twists to loosen the spine

These movements are beneficial if you experience stiffness in the morning or after sitting for long periods

✔️ DO prepare specifically for the exercise you’re about to do

Warm-ups should mirror the activity ahead:

• Going for a walk?
  Do a few minutes of marching, heel – to – toe walking, and gentle calf raises
• Strength training?
  Start with bodyweight versions of the movements – unweighted squats, wall push-ups, or light resistance bands
• Swimming?
  Mobilise the shoulders, rotate the wrists, and warm up the core with gentle standing twists
• Yoga or Pilates?
  Perform slow spinal rolls, hip openers, and shoulder stretches to prepare your joints

This ‘rehearsal effect’ helps your body recognise movement patterns and reduces the risk of sudden strain

✔️ DO pay attention to your balance

Falls are one of the biggest injury risks for older adults. Including balance-focused warm-up exercises can help stabilise your core and awaken the small muscles that support your ankles and hips

Try:

• Standing on one foot while holding a wall or chair
• Slow heel – to – toe walking along a line
• Gentle side steps or grapevine steps

These are particularly helpful before walking, hiking, or group fitness classes

✔️ DO listen to your body and adjust as needed

A warm-up should feel comfortable and controlled – not rushed or painful. If anything feels stiff, take an extra minute with that area. If a movement is uncomfortable, reduce the range or choose an alternative

Warming up is the ideal time to check in with your joints and make sure you’re moving safely

The Don’ts: common mistakes to avoid after 55

❌ DON’T stretch cold muscles with deep, static holds

Holding long stretches before you’re warmed up can overstretch or irritate muscles. Instead, save long, static stretches for the end of your session when your body is warm, flexible, and ready to relax

❌ DON’T jump straight into vigorous exercise

Going from zero to high intensity – whether it’s fast walking, lifting heavier weights, or tackling a group class – can spike blood pressure and increase the risk of strains.

Ease in. Your warm-up is the bridge between rest and activity

❌ DON’T ignore pain, discomfort, or dizziness

A warm-up should make your body feel more comfortable, not worse. If you experience sharp pain, chest tightness, dizziness, or unusual shortness of breath, stop immediately. These can be signs that you need a break – or need to consult a health professional

❌ DON’T rush it – quality matters

Older bodies need more time to get moving. Permit yourself to warm up slowly and mindfully. Even on days when you’re short on time, it’s better to shorten your workout than skip your warm-up

A simple 10-minute warm-up routine

Here’s an easy routine you can adapt for almost any type of exercise:

1. Gentle cardio (3 minutes) March in place → Walk around the room → Step side to side

2. Mobility work (3 minutes) Shoulder rolls → Hip circles → Ankle circles → Torso twists

3. Balance activation (2 minutes) Heel – to – toe walking → Standing on one foot (holding support if needed)

4. Activity – specific preparation (2 minutes) Bodyweight squats, wall push-ups, light band work, walking drills, or gentle swimming strokes

This routine warms the whole body, loosens the joints, and builds confidence before you begin your main session

Warm-ups become more important – not less – as you get older. They prepare the body for movement, protect your joints, improve balance, and help you get more from every workout. Whether you’re walking, attending a fitness class, gardening, or strength training, taking just a few minutes to warm up properly can make the entire experience safer and more enjoyable