Full-Body Warm Up: The Importance of "The Warm Up" in Longevity

With all this longevity stuff trending, I would argue the most underrated aspect of it all is … the warm up.

DEXA scans, VO2 max, bloodwork, etc., are very important tests and everyone should get them, but you know what else is important for longevity and healthspan? Not getting injured.

One of the best ways to prevent injuries is to properly warm up.

My goal is to spend 10-20% of my time at the gym warming up. There are many ways to do it so here’s mine, in this order:

Cardio-ish set (1 round)

2 minutes backward walk on the treadmill at 15% incline

2 minutes frontwards walk on the treadmill at 15% incline

1 minute fan bike or skiErg or battle ropes, arms only  

Standing Dynamic Set (1 round)

1. Banded monster walks, 20 steps forward, 20 steps backwards

2. External shoulder rotation with a light band for resistance - 15 reps

3. Stationary soldier walks, 20 reps each leg

4. Static ATG lunges with front foot elevated, 15 reps each leg

5. Hip circles, 10 reps each direction, each leg. Stand a foam roller on its end and kick your leg over it, and back.

6. Controlled Articulated Shoulder Rotations (CARs), 5 reps each direction, each arm

7. 20 second hang  

Floor-based Dynamic Set (1 round)

1. Dead bugs with knees bent, 20 reps

2. Lower back circles, 10 reps each direction. Grab your knees, bring them into your chest, and rotate in a circular motion.

3. Single leg eccentric glute bridge with foot on foam roller, 10 reps each leg (go slow)

4. Scorpions, 20 reps

5. World's greatest stretch to downward dog (flow), 5 reps each side

6. Cat cow, 20 reps

As with all warm ups, the goal is to prepare for the days' work, activate the synovial fluid, and elevate your heart rate. My personal goal with this warm up is to go at a pace that gets close to zone 2.

I hope this helps y’all!

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