While take a hike is often used as a slightly nicer way of saying “f*#k off”, it is actually very good advice for both our mind and body. It helps to strengthen your heart, improve balance, reduce stress, increase creativity and make you smarter. Why not take a hike today?

Cooling down can prevent us passing out, reduce soreness, helps us feel more relaxed and motivated, prevent pain, injury and improve our posture and range of motion, and may even help us to not get sick. Start by slowing down in the activity you have been doing to bring you heart rain gradually back to a resting rate. Next use static stretching from 30-60 seconds to help your muscles to recover.

Warming up is important for improving performance and reducing the risk of injury and should be tailored for the exercise you are about to do. Start by getting your heart rate up and your body warm to prepare your muscles, nervous system and tissues. Then do some dynamic movements that are a slow version of what you are about to do. Here are some examples.

Warming up is important for improving performance and reducing the risk of injury and should be tailored for the exercise you are about to do. Start by getting your heart rate up and your body warm to prepare your muscles, nervous system and tissues. Then do some dynamic movements that are a slow version of what you are about to do. Here are some examples.

While it can be tempting to skip the warm up, warming up can both improve our performance and reduce the risk of injury.