The warm-up is not optional

The length of your exercise warm-up determines how thick the synovial fluid is that acts as a shock absorber for your joints. You NEED to do it.

How long do I warm up? Three to five minutes should do it for most of us. Pregnant women need to warm up for a longer period of time because they produce less synovial fluid. If you are expecting, shoot for the full five minutes. Skipping your warm-up can not only put you at greater risk for injury, but also make your workout less effective.

An effective warm-up can be as simple as a march in place or brisk walk. A full aerobic warm-up is great if you're preparing for a cardio and strength workout. Runners and walkers will benefit from moving joints and reminding them of their full range of motion. High knees marching, swinging straight legs forward and back, and doing quick calf raises will warm up the legs and hips. The upper body needs some warm up, too: Swing arms with both bent elbows and straight elbows.

Whatever you choose, get that heart rate up and move those joints before adding in weight, resistance or any jarring movement. Now get out there and move!