Setting the Stage (and Closing the Curtain):
Importance of Warm-Ups and Cool-Downs
Have you ever arrived at a sporting event early enough to watch the athletes warm up? That's actually my father-in-law's favorite time to get to a game. While many fans are still finding their seats, he's watching the players prepare. It's a reminder that the game doesn't begin with the first whistle or first pitch—it begins with the warm-up.
Think about the middle of a baseball or soccer game. A relief pitcher is called in from the bullpen and immediately starts throwing into a net or to a catcher before taking the mound. A soccer player checks in off the bench and spends a few minutes doing high knees, butt kicks, side shuffles, and short sprints before entering the match.
You almost never see an athlete go from sitting on the bench to full-speed competition without first preparing their body.
So why should the rest of us?
Whether you're heading out for a run, playing pickleball with friends, skiing for the day, or stepping onto a soccer or baseball field, taking a few minutes to warm up—and cool down afterward—can make a real difference in how you perform and how your body feels.
The Purpose of a Warm-Up
Not every warm-up needs to look the same. The best warm-up depends on the activity you're about to do.
A general warm-up prepares your body for movement by:
Gradually increasing your heart rate
Raising your body temperature
Getting your muscles and joints ready to move
A sport-specific warm-up prepares your body for the movements you'll actually perform during your activity. This means activating the muscles, coordination, and movement patterns you'll rely on once the game or workout begins.
Here are a few examples:
Skipping is a great sport-specific warm-up for running because it prepares the body for the repetitive movement of running. For volleyball, however, it's more of a general warm-up.
Passing, dribbling, and shooting are excellent sport-specific warm-up activities before a soccer game.
If you're returning from an injury, including your rehabilitation exercises as part of your warm-up makes it specific to your body's individual needs.
Keep It Simple
Many people overthink warming up. The truth is, it doesn't have to be complicated.
If you're going for a run, spend 5–10 minutes walking or jogging while adding movements like skipping, high knees, butt kicks, and side shuffles to wake up your legs and gradually raise your heart rate.
If you're preparing for soccer, combine light jogging with passing, kicking, and a few drills that mimic what you'll be doing during the game.
The goal isn't to exhaust yourself before you start—it's simply to prepare your body for the demands ahead.
Don't Forget the Cool-Down
Cooling down deserves just as much attention as warming up. After exercise, gradually lowering your heart rate with a few minutes of easy walking, light movement, or gentle stretching can help your body transition back to rest. It's also a great opportunity to check in with how your body feels after your workout or competition.
The Takeaway
You don't have to warm up like a professional athlete, but there's a reason they all do it.
Take a few minutes before your next workout or game to prepare your body for what's ahead. Then give yourself a few minutes afterward to recover. Those small investments of time can help you move better, perform better, and continue doing the activities you enjoy.
Because when it comes to staying active, a little preparation goes a long way.