Skipping the Warm-Up Entirely – Jumping straight into exercise can strain joints and increase injury risk, especially as flexibility decreases with age.
Not Warming Up Long Enough – A quick stretch isn’t enough; aim for at least 5–10 minutes to properly prepare muscles and joints.
Using Only Static Stretching – Holding stretches without movement can reduce muscle readiness. Instead, incorporate dynamic stretches like arm circles and leg swings.
Ignoring Joint Mobility – Stiff joints can lead to pain and injury. Include gentle mobility exercises for hips, knees, shoulders, and ankles.
Going Too Hard Too Soon – High-intensity warm-ups can cause fatigue before the actual workout. Keep it gradual and controlled.
Neglecting Core Activation – A weak core leads to poor posture and strain. Engage your core with light movements like pelvic tilts or standing marches.
Forgetting to Breathe Properly – Shallow breathing limits oxygen flow. Focus on deep, controlled breaths to enhance circulation and muscle activation.