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Warm Up and Cool Down

For the first 5 or 10 minutes of your activity routine, go slowly and easily, gradually increasing your pace, so your muscles have a chance to warm up. After a few minutes of warm-up, do some stretches to prepare your muscles for the workout.

End your activity with a cool-down period of about 8 to 10 minutes. Gradually slow your pace for about 5 minutes; then do a few stretches (See Stretching exercises. Shaded areas show where stretches are felt.) to improve flexibility.

Drink water before, during, and after the activity.

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