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SPORTS & FITNESS

 Mountain Views NewsSaturday, January 4, 2025


Michele Silence, M.A. is a 37-year certified fitness 

professional who offers semi-private/virtual fitness 
classes. Contact Michele at michele@kid-fit.
com. Visit her Facebook page at: michelesfitness 
Visit her Facebook page at: michelesfitness.

WHY WARMING UP BEFORE 

EXERCISE IS A MUST

You’ve probably heard the phrase “warm up before you work 
out.” While it might seem like an extra step, warming up before 
exercise is essential for preventing injuries, improving performance, 
and ensuring that your body is ready for whatever activity 
you’re about to do. 

What exactly is a warm-up? A warm-up is a set of low-intensity 
exercises that prepare your body for more intense activity. It 
increases your heart rate, loosens up your muscles, and helps 
improve blood flow to your joints. A good warm-up gradually 
increases your body’s core temperature, so your muscles and 
tendons are ready for movement without putting stress on your 
body. If you skip this important step and jump straight into 
an activity, you’re much more likely to experience injuries like 
strains or sprains, or even more serious damage like tendonitis. 
NOTE: Warming up does not mean stretching. Stretching 
cold muscles can have negative effects on your body and be 
counterproductive. 

The key to a successful warm-up is focusing on the muscles and joints you’ll be using during your 
activity. Here’s why it’s especially important for some common fitness activities:

Cycling. This low-impact exercise can be great for your heart, legs, and overall fitness. However, 
jumping straight into a bike, especially on a long ride or during a fast-paced cycling class, can lead to 
muscle strain in your knees, hips, and back. Prepare by doing 5 minutes of easy pedaling after a few 
leg swings and ankle rolls to loosen up your joints.

Swimming. The water provides a fantastic full-body workout that strengthens your core, arms, and 
legs. But diving into cold water without warming up can shock your muscles, making it harder to 
swim efficiently. It can potentially cause strains and stiffness when you first start out, which can 
impact your performance and increase the risk of shoulder or leg injuries. Try a few gentle exercises 
on land before getting into the pool, like arm circles and shoulder rolls, followed by easy swimming 
strokes to gradually increase your body’s temperature.

Tennis or Pickleball. Both of these activities require quick lateral movements, sudden sprints, and 
lots of twisting motions. Without warming up, these rapid changes in direction can strain your legs, 
shoulders, ankles and lower back. Your body needs to be ready to move in all directions, especially 
during fast-paced games. Without preparation, your muscles may not be able to handle the intense 
movements. Start out with a few minutes of light walking, followed by side movements and arm 
swings to get your body ready for the game.

Hiking. Trail walking, especially in hilly or rocky areas, can be harder on your body than you might 
think. It requires balance, strength, and coordination, particularly in your knees, calves, and hips. 
Starting out cold can lead to stiff muscles and make the hike feel harder. You’ll increase the chance 
of injuries like sprains or muscle cramps too. Do some leg stretches like calf raises and lunges, along 
with ankle rolls to prepare your lower body before setting out.

Strength Training. Lifting weights helps build muscle and improve overall strength, but without preparing 
your muscles, you could strain your shoulders, lower back, or legs while lifting heavy loads. A 
proper warm-up helps your muscles become more flexible and ready to take on the stress of strength 
training. Start with light cardio, like walking or cycling, followed by moving all your joints. Try doing 
lighter sets of your exercises first to warm up the muscles you plan to work.

Yoga. Known for its flexibility and relaxation benefits, yoga can also strain your muscles if you dive 
into deep stretches without warming up. Your muscles need to be loose and flexible to avoid injury 
during poses. Start with a few gentle, flowing movements or simply take a brief walk before beginning 
your routine.

Running. Although running may seem like a simple activity, it’s tough on your legs and joints. If you 
don’t warm up properly before running, you could end up with tight muscles or painful shin splints. 
Cold muscles can also make running feel harder than it needs to be, and you’re more likely to get 
injured during the activity. Begin with a brisk walk for the first few minutes, followed by a light jog.

Warming up before exercise may seem unnecessary, but it’s crucial for preparing your body. Taking 
time to warm up helps prevent injuries, boosts performance, and ensures a better workout. So, 
before exercising, don’t skip this step—your body will thank you.


Lori A. Harris

AVOIDANT 

VS. 

ATTRACTIVE GOAL-SETTING

 We’ve entered the season of reflection—
when many of us pause to evaluate what went 
well over the past year and identify areas ripe 
for growth. The pillars of a fulfilling life often 
fall into familiar categories: health and wellness, 
relationships, work and creativity, and 
how we invest our time and money. Yet, how 
often do we find ourselves setting the same 
goals year after year? Reflection is a valuable 
practice, but a common trap is getting stuck 
in a negative thought loop.

Negativity bias is a design feature of the human brain. It’s our mind’s way of keeping 
us safe, scanning for potential dangers and pitfalls. This wiring has served humanity 
well for millennia, helping us avoid wild animals, poisonous plants, and other 
threats to survival. But in today’s safer, more predictable world, this ancient mechanism 
often leaves us dwelling on perceived shortcomings rather than focusing on 
opportunities for growth.

The good news? You can break free once you notice you’re in a negativity loop. You 
can ask yourself: Is this thought true? Is there another way to look at this situation? 
The answer is almost always yes.

There’s a better way to set goals: through attraction, not avoidance.

Consider why you want to make a change. Picture your goal as if it’s already 
achieved. Use affirmative, attractive lan-guage that motivates and excites you. For 
example:

• “This year, I’m working to improve my fitness because I’m walking the 
Camino de Santiago in April.”

Notice the power of the language:

• I am—not “I want to,” not “someday.” It’s a declarative statement that brings 
the vision to life. You can al-most see yourself walking through Spain, soaking 
in the scenery and the camaraderie.

Here’s another example:

• “I’m improving my fitness by biking with my spouse. We love riding to our 
favorite café for brunch.”

These statements focus on what you’re moving toward, not what you want to avoid. 
Instead of framing the goal around preventing a heart attack, stroke, or disease, 
you’re envisioning joyful, specific outcomes. While media and medical professionals 
often emphasize the negative consequences of poor health choices, that approach 
rarely inspires sustainable action.

This year, try something different. Start by creating a vivid mental image of your 
goal as already achieved. Then, think of one small step you can take to begin. No 
matter how tiny, a single action sets the wheels in motion. Keep taking those steps, 
and you’ll find yourself achieving more than you imagined.

Let’s take sleep, for example—one of the topics we explored last week. Here’s a baby 
step to improve your rest: Commit to getting outside first thing in the morning. 
Ideally, within two minutes of waking, but within the first hour will do. Exposure to 
natural light resets your circadian rhythm, leading to deeper, higher-quality sleep 
and improved brain and cardiovascular health.

It’s so simple: Step onto your porch in your bathrobe and soak in the morning light. 
The beauty of this practice? No one else sees the sunrise from your exact perspective. 
That sunrise is uniquely yours, a moment just for you. Go get your sun!

This year, embrace attractive goal-setting. Visualize the life you want, take small 
steps toward it, and watch how much closer you’ll be to living the life of your 
dreams.

About the Author:

Lori A. Harris is an award-winning coach and former lawyer who helps people live 
intentionally and authentically. Learn more from her on her podcast, Unlock Your 
Life with Lori Harris, available at loriaharris.com and all streaming platforms. 


Mountain Views News 80 W Sierra Madre Blvd. No. 327 Sierra Madre, Ca. 91024 Office: 626.355.2737 Fax: 626.609.3285 Email: editor@mtnviewsnews.com Website: www.mtnviewsnews.com