Dynamic warm-ups before you move

Static stretching before activity has fallen out of favor for good reason — it can temporarily reduce power output. Dynamic movement does the opposite: it raises your heart rate, lubricates your joints, and rehearses the ranges of motion you're about to use.

This walkthrough covers leg swings, walking lunges, high knees, and arm circles — a sequence you can run through in under five minutes before a walk, run, ride, or strength session.

The goal is to leave the warm-up feeling looser and slightly more alert than when you started, not fatigued.