Top 5 non-negotiable warm-up elements before any sport

Over the years, I have established a drill that works well for me. Now that I am in my 40s, I have become more mindful about how I approach physical activity. While I consider myself reasonably fit, I have learned the importance of caution and preparation.

I no longer jump into a new sport or exercise routine on a whim because the risk of injury is much higher at this stage.

That’s why I follow these key steps before engaging in any sport I participate in…
Low-intensity cardio (3-10 minutes): Gradually increases your heart rate and core body temperature. I keep it simple with light jogging, a quick session on the stationary bike, brisk walks, or even a few jumping jacks.
Why it's non-negotiable: These activities prime the heart and lungs, improve oxygen delivery, and make muscles more pliable.

Stretching (easy to dynamic depending upon fitness level) (5-10 minutes): These are active movements that take your joints and muscles through their full range of motion. I like to focus on calves, hams, hip flexors, and arms with activities such as arm circles, leg swings, torso twists, walking lunges with torso rotation, and high knees.
Why it's non-negotiable: Stretching enhances range of motion, improves muscle activation patterns, and reduces the risk of injury during dynamic movements.

Sport-Specific Movements (5 minutes): This phase focuses on preparing the body with movements that closely mimic the actions of the specific sport or activity about to be performed. For example, we do more arm rotations and sculling motions before long swims. A basketball player might do light dribbling and shooting.
Why it's non-negotiable: These tailored movements activate the specific muscle groups and neural pathways required for the sport, improving coordination and efficiency.

Gradual Increase in Intensity (2-5 minutes): This involves progressively increasing the intensity of the sport-specific movements, preparing the body for the peak demands of the activity. For example, a weightlifter might do lighter sets of their lifts. I do a few short bursts of faster running.
Why it's non-negotiable: This approach bridges the gap between the warm-up and the full intensity of the sport, allowing the body to adapt gradually.

Mental Preparation (Throughout): While not a physical element, mentally preparing for the activity is crucial. It means centering your mind, setting clear intentions, and fully immersing yourself in the present moment. I incorporate this mindful focus before and throughout the warm-up to create harmony between body and mind.
Why it's non-negotiable: It enhances focus and confidence and reduces pre-competition anxiety, contributing to better performance and potentially reducing the risk of errors leading to injury.

And if there is one underrated habit to include in all of this, it’s Conscious Breathing . Taking slow, steady breaths, primarily through the nose, helps calm the nervous system, improves oxygen flow, and keeps you focused. Whether it’s before your first serve, lap, or lift, your breath can quietly prepare both body and mind.

Inputs by: Nikhil Kapur - Co-Founder & Director, Atmantan Wellness Centre

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