My advice is simply to warm up gradually and effectively, taking time to mobilise your joints and muscles to prepare them – and your mind – for the workout ahead.If you have any niggles or a history of injury, then a longer warm-up is advised, and it’s best to get advice from an expert as it will depend on your injury. An all-over body stretch is essential after exercise to help your muscles recover and cool down, so always make time for this.