A proper warm-up (and stretch) can reduce stress on joints, and increase flexibility, muscle control, oxygen supply and calorie burn.

The cool-down allows for a gradual transition from exercise, which reduces light-headedness and injuries. It also adds protection from heart attacks.

Use these tips to warm up:

✓ Start your exercise slowly and increase your pace gradually.

✓ After you warm up (5 to 10 minutes), do some light stretching.

✓ Stretching examples: shoulder rolls, ankle rolls, arm circles, high knee marches, hip circles and squats without weights. Don’t bounce. Save static stretches for your cool-down.

✓ Breathe deeply by inhaling and exhaling using your diaphragm.

Use these tips to cool down:

✓ Walk for a few minutes, gradually slowing until your heart rate is below 120 beats per minute.

✓ Include stretching. Hold each stretch for 10 to 30 seconds. Make sure you don’t bounce and that the stretch is not painful.

✓ Try these static stretches: www.hss.edu/conditions_stretching-tips-athletes-dynamic-static.asp.

Note: Get your health care provider’s okay before significantly changing your exercise routine.

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