It’s important to do warm-up exercises before you begin any sport or physical activity:

• Warming up prepares the body for physical exertion, and reduces the chances of getting cramps or serious injuries.
• Walking, slow running, riding an exercise bike, gentle aerobic movements or dancing are good ways of warming up.

Cooling down properly after exercising will reduce the risk of muscle soreness or stiffness the next day. You can use the same kinds of physical activities that you used to warm-up.

Stretches should also be a part of warming up and cooling down afterwards:

• If you watch a lot of sports, either live or on television, you’ve probably seen athletes stretching and loosening up before a game or event.
• Serious athletes aren’t willing to risk pain, injury and poor performance by not preparing their bodies for increased activity, and neither should you!