By Dr. Attique Vasdev, Vice Chairman, Orthopaedics, Medanta- The Medicity, Gurugram
A large number of young adults across India, especially the North East, are embracing fitness by working out at their local gyms. While this shift towards a healthier lifestyle is encouraging, many people often overlook two critical steps — warming up and cooling down. Skipping these simple routines can lead to injuries that not only disrupt your fitness journey but also affect long-term health.
Among gym-goers, muscle strains, especially in the abdominal and lower back regions, are common. These injuries usually occur when the same movement is repeated without giving the muscles adequate preparation. In many cases, people immediately start lifting weights or do intense workouts without warming up. This puts sudden stress on muscles and tendons, increasing the risk of tears and inflammation.
The risk becomes even higher when fatigue sets in. Tired muscles are less capable of handling strain, which makes them more vulnerable to injury. In Assam’s humid climate, where the body may already feel drained, this factor becomes even more significant. A proper warm-up helps counter this by gradually increasing heart rate, improving blood circulation, and making muscles more flexible.
A good warm-up does not need to be long — just five to ten minutes can make a substantial difference. Simple movements like light jogging, arm circles, squats, or stretches prepare the body for more intense activity. These exercises raise core temperature, loosen joints, and improve muscle elasticity, reducing the likelihood of strains and tendon injuries.
For gym-goers engaged in weight training or bodybuilding, warming up is especially important. Lifting heavy weights without preparation can lead to tendon damage or conditions like tendonitis. By warming up, tendons become more supple and muscles loosen up, allowing them to handle heavier loads safely and effectively.
Equally important is the cool-down phase after a workout. Many people in a hurry skip this step, but it plays a key role in recovery. Cooling down helps bring the heart rate back to normal, prevents muscle stiffness, and reduces soreness. This ensures better flexibility and prepares the body for the next session.
Simple activities such as light walking, gentle stretching, and controlled breathing can aid recovery by reducing lactic acid build-up and improving flexibility. For those engaged in weight training or high-intensity workouts, cooling down also supports muscle repair and reduces the risk of cramps or injury in the next session. Making cool-down a regular habit ensures faster recovery, better performance, and a more sustainable fitness journey.
As fitness culture continues to grow in our country, it is essential for gym-goers to adopt safe practices. Warming up and cooling down are fundamental to one’s well-being, and taking just a few extra minutes before and after exercise can prevent injuries and support long-term fitness goals.
Residents of Guwahati and nearby areas can consult Dr. Attique Vasdev on 18 April, 2026 at Sun Valley Hospital, GS Rd, Mathura Nagar, Bormotoria, Guwahati, Assam-781006. For appointments: +91 7638 826 770 and +91 97744 77521.
Medanta has launched a dedicated helpline — +91 8904395588 — to improve access to care across the North East, with support in Assamese, Bengali, Nagamese, English and Hindi. Available from 8 am to 8 pm, it assists with doctor selection and appointments.