Four Warm-ups for a Better Workout

     You can better loosen your joints by switching different stationary stretches for more vigorous moves. This will also reduce risk of energy and get blood flowing through to your muscles. You can try these four moves, courtesy of Tom Dooley, national walking coach for the Leukemia and Lymphoma Society's Team in Training, in order to have a smoother, easier workout.

Hurdles

Loosens tight hips

• Balance on right leg (you may hold something for support) with left leg bent so your heel is behind you. Rotate your left leg out to the left side and foward as if drawing a circle with your knee. Do each leg 15 times.

Windmills

Relaxes shoulder and neck

• Stand with arms at sides. Circle your right arm up in front of you overhead and then down behind you, almost like doing the backstroke. Do 15 circles on each arm then repeat.

Foot Rock-Overs

Stretched arches

• Stand with your feet staggered, right foot flat about 12 inches behind your left foot with your left toes lifted off the floor. Shift your weight forward while simultaneously lowering your left toes and rolling onto the ball of your right foot while lifting your right heel. Do 15 times on each foot and repeat.

Heel Raises

Strengthens calves

• Stand with your feet parallel, hip-width apart. Lift heels and raise onto your toes for two seconds, then lower. Do 15 times and repeat with heels together and toes pointing out. Then with toes together and heels out.