Warm Up For Teens

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A balanced exercise routine includes aerobic activity, strength training, and stretching. Stretching not only feels good, but may help prevent muscle injuries.
It's important to warm up your body before any physical activity. Warming up for about 5–10 minutes goes a long way toward preparing the body for exercise.
A warm-up can even be the activity you are about to do but at a slower pace. For example, if you're about to go for a run, warm up with walking or a light jog. If you're going to go for a swim, do a couple of slow warm-up laps. If you play a sport, focus on the muscles that are used for your particular sport. For instance, if you play baseball, you might warm up your shoulder with light throwing.
Dynamic stretching uses many muscle groups in a sport specific manner and can be part of your warm-up. Besides warming up the muscles that will be used in the activity, dynamic stretching allows for full range of motion of the joints.
Stretching used to be considered the main activity before a workout. But traditional, or "static," stretching may lead to decreased muscle strength and performance, especially if your muscles are not warmed up enough. Stretching cold muscles can lead to injury.
To get the most out of warming up and stretching, try dynamic stretches before and static stretching after a workout.
Stretching properly may reduce muscle injuries and improve athletic performance. It also increases:
Here are some tips on how to stretch properly:
Stop if it hurts. Stretching should never hurt. If you have reached a point in your stretch where it hurts, pull back to where you still feel a stretch but can hold the stretch comfortably.
Hold each stretch for 10–30 seconds. Holding a stretch for any less won't sufficiently lengthen the muscle. Holding a stretch too long may overstretch muscles. Overstretching may cause injury and decrease performance. Stretch the muscles slowly and don't force it.
Don't bounce. Bouncing while stretching may injure the muscle you're stretching.
Remember to breathe. Don't hold your breath when you stretch. Inhale slowly and relax into the stretch as you breathe out.
Stretch both sides. You may be more flexible on one side, but try to do equal stretching on both sides. Big differences in flexibility may lead to injury.
Stretch regularly. To maintain flexibility, stretch at least 3 days a week.
You need to slow down your body after a workout or exercise. Do 5–10 minutes of gentle movement and stretching to help your body recover from a workout.
Your cool-down routine should include gentle movement and stretching. Cooling down and stretching at the end of a workout helps you to:
Whether you're new to working out or a lifelong athlete, be sure to include a good before-and-after routine for better performance and recovery.
Note: All information on TeensHealth® is for educational purposes only. For specific medical advice, diagnoses, and treatment, consult your doctor.
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Games + Activities to Try Out Today!
If you’re looking to get your English classes started off in style, then keep on reading for my favourite ESL warmers, including games and activities. They’re the perfect thing to do before jumping into the heart of the lesson. Help get your students ready to learn with these ESL warm up activities and games!
ESL Warm-up activities are an excellent way to begin class because they ease students back into using English again. In many cases, the last time students thought about or spoke English was in your class last week!
Here are some of my favourite ESL warm-up activities that I use in my own classes. Let’s get to the 5 minute warm up classroom activities that you’ll want to check out.

Just a Minute is a very simple activity that you can use to get your students talking. Write a bunch of general categories on the board such as jobs (more ideas here: Jobs ESL Activities), hobbies, dreams, movies, food, etc.
Put the students into groups of 4 and they can number themselves 1-2-3-4. Then, ask one of the students can stand up and throw a paper airplane at the board and whatever word it gets closest to is the topic for the first student.
All the number ones must talk about that topic for one minute without stopping and if they stop or have a long pause, they’ve lost the challenge.
You can adjust the time limit to be higher or lower depending on the level of students (beginner = 30 seconds, advanced = 2 minutes). Erase the first speaking round word from the board and continue the activity with the remaining three students except that they have different topics.
For higher-level students, you can require each group member to ask the speaker a follow-up question at the end of each round.
Check out this short YouTube video for all the details about this popular ESL Warm-Up:
Try out one of the best warm up activities for adults. Give students a controversial statement such as something that’s been in the news recently. However, because it’s just a quick warm-up, don’t have them read the whole article. 
In pairs or small groups, have them debate the sides. You may have to assign sides if too many agree or disagree with the premise. You may also need to scaffold with language like, “I think _____, because _____.” “I agree with X, but _____.”
Keep your students’ personalities in mind. There are many books of conversation topics that really are quite controversial, such as abortion or the death penalty. You want them to practice speaking English, not get in a real fight.
In my early teaching days, I had some very heated classes, before I realized “controversial” could be anything people are likely to have a variety of opinions about, but unlikely to have no opinion. Finish up with a quick poll to see if anyone changed their mind about the topic.
This is one of the best 5 minute warm up classroom activities.
To keep proper grammar usage fresh in your students’ minds, they should practice frequently. This doesn’t need to be a full grammar lesson; a quick warm-up can do the trick. You can give your students a variety of errors to correct: word choice, word order, punctuation, capitalization, etc.
Students should write sentences or passages correctly. Begin this activity by asking students a few review questions about whatever rules they are practicing. (“When do you use capital letters?” or “What is a run-on sentence? How can you fix it?”).
It’s a very good way to reinforce basic writing concepts. You can also have students work together in pairs to complete this activity, which works particularly well if they’re beginners.
Then you’re going to love the book, 39 ESL Warm-Ups for Adults. You can check it out for yourself on Amazon:
This is a simple way to introduce a topic. For example, jobs, cities, animals, etc. Have pairs of students write down A—>Z on one piece of paper. Give them 2-4 minutes to think of one word/letter that fits that certain category. 
I make a rule that they can’t use proper nouns. If you want to increase the difficulty and if you have a small class, you can make a rule that if 2 teams have the same word, it doesn’t count which forces students to think more creatively.
This is a great way to reinforce the alphabet and sounds with very young, beginner students.
If you want to add another layer of challenge for smaller classes, make a rule that they don’t get a point if another team or person has the same answer. This will force your students to guess what other people will write and get creative.
This activity is certainly one of my favourite category games so be sure to check it out.
You’ve probably played the word game Boggle before. You have to shake up the letters and then you have a certain amount of time to make some words with connecting letters.
You can also play it with your students but you don’t need the actual Boggle game. Simply make up a grid on the whiteboard, PowerPoint, or on a piece of paper. I make a 6×6 one and put some obvious words in like colors or animals.
Then, students go in pairs and have to make as many words as possible that are 4+ letters. You can give a bonus for longer words if you like. At the end, students count up how many points they have, you can double-check for any errors and then award a small prize to the winning team.
Some possible words from this board:
green, pink, rake, back, fire, fires, fast, road, rose
***If you have small classes, consider investing in a Boggle game. Here’s a Super-Big Boggle Game on Amazon.
Quick Tip: Depending on where the students sit in your class, it may be difficult to see the board well enough for this activity. So, I usually allow students to change seats if they have to.
If you teach a writing class, an excellent way to start it off is to have free-writing time. Students can use a dedicated notebook for the task. Have a topic of the day—some examples are:
“My favorite memory from childhood was _____.”
“If I could change one thing about my life, I’d change _____.”
“The best thing about my family is ______. The worst thing about my family is _____.” (more ideas here: ESL Family tree)
Give students a set amount of time to write—5 minutes for intermediate level students and 10 minutes for more advanced.
Encourage them to write quickly in order to practice writing fluency. Put away those erasers and dictionaries! If you do this over the course of an entire semester, you can give students a simple chart to keep track of their writing speed-hopefully it increases!
Teachers can also participate in this (I did all the time!)
Check out more details here about one of the best warm up activities for adults:
This is a very simple warm-up for ESL that can be used with kids, teens or adults. The way it works is that you put up a picture on the screen. Depending on the level of students, there are a number of things you can do.
Beginners can simply list the things they see in the picture: dog, man, tree, house, etc. You can also ask questions like, “How does the man feel? What is the boy doing?”
Intermediate students could do a similar thing but make sentences. For example, “The man is playing with the dog. The boy is coming out of the house and I think he’s going to school.”
Advanced students could make up a story based on what they see. Or, give an explanation for what’s happening.
Amazon Kindle Edition
Bolen, Jackie (Author)
English (Publication Language)
85 Pages - 02/02/2020 (Publication Date)
This is a fun, simple warm up idea for your English class that requires no preparation or materials, just a bit of creativity. But, you can get the students to help you make up the questions.
You can start with a question. For example, “Would you rather be able to fly, or breathe underwater?” Then you can have students discuss the question with a group of 3-4 students for a larger class, or with the entire class for a small class.
Another 5-minute warm-up classroom activity is this concentration memory game. It’s a great way to help students pay attention to some of the new terms and definitions that you’ve taught them in your class.
Just about the only negative is that you have to make the cards that students will use for matching. However, it can be worthwhile if you teach the same class multiple times in a single semester, or you use the same textbook from year to year.
A quick tip: Consider laminating the cards to make them more durable, particularly if you teach children.
Are you looking for a quick and easy ESL warm-up activity to try out in your classes? Then you’ll need to consider trying out this one about famous people that you’d invite to a party.
Keep on reading to find out more about this activity that’s perfect for that “famous people” unit that is in most beginner-intermediate ESL textbooks.
This is an excellent ESL speaking warm-up activity for intermediate to higher levels. Put the students in small groups of 3-4 people. Have them pick four famous people, dead or alive that they’d like to invite to a party they are having. Then, they have to say the reason why they’re inviting them. I do an example like this:
Reason? I seem him saying outrageous things on media all the time. Is he like that in real life too?
Give your students a few minutes, depending on the level. Then, I get the student to pick 1-2 of the people from their group, depending on the size of the class and tell the rest of the class their answer. I’ve gotten an interesting array of answers and the students are always quite interested to hear what the other groups have to say.
More advanced students can have a small group discussion about it and perhaps think of things they’d like to talk to that famous person about. This makes it one of the best ESL warm-up activities for beginners or advanced level students. It’s super easy to adapt to whatever level that you’re teaching.
For example, when I taught in Korea, I would choose the 3-4 most famous Koreans as my example. This prevented any groups from choosing them as well.
If you want to make this activity even more student-centered, you can put one student from each original group into a new group to share their answers instead of sharing the answers with the whole class.
Try out this fun TEFL warm up activity for adults for yourself.
This video may be a nice lead-in to this famous people activity for your more advanced students. Check it out here:
If you ask your students what they want to do in your speaking or conversation class, many of them will say free-talking. However, it’s not easy for lower-level students to do this and the conversations will often die after a minute or two.
The best way to avoid this is to use conversation starters, which also make an ideal warmup activity. You can find out more about one of the best warm up activities for adults right here: ESL Conversation Starters.
Hot potato is a super versatile activity that can be used for any grammar or vocabulary you might be teaching and is one of my favourite ESL warm-up activities. It also makes a nice warmer activity to review material covered in previous classes.
The way it works is that students have to pass around a “potato” of some kind. Then, when the timer goes off, the person left holding the object has to do something. In this case, they may have to answers a question that you have, make a sentence with a certain word, or think of a question to ask another student.
Find out more about it here: Hot Potato ESL Activity.
Flashcards are one of those teaching resources that are vastly underutilized by most teachers. You can use them for a quick review of the material covered in previous lessons. There are a number of activities you can do with them, so be sure to check out this article for all of them:
Amazon Kindle Edition
Bolen, Jackie (Author)
English (Publication Language)
94 Pages - 05/30/2015 (Publication Date)
If you teach very young learners, then you’ll want to start off each class the same way. Kids thrive when they know what to expect and it’s a very useful way to review things like English weather, numbers, time, days of the week, colours, feelings and emotions, etc. Find out more about how to use them here:
If you’re organized, this can be a nice warmer activity that you can use throughout the year. Assign each student a day and when it’s their turn, they have to bring in something or theirs (or a picture) and then talk about it for 1-2 minutes. The students in the class can ask some follow-up questions.
It’s a fun way to bring real life into the classroom! Learn more here:
It’s a simple, quick warmer or time-filler that works for just about any level of students. Try it out today!
In this quick ESL warm-up activity, write some sentences on the board or PowerPoint with the word order all mixed up. Then, students have to work together in pairs or individually to make correct sentences. Of course, throw in some questions and negative forms so that it’s not too easy for your students!
I like to use Odd One Out for beginners who are just learning about categories or things. For example, fruits and vegetables or animals. The way it works is that you write groups of four words and one of them doesn’t match:
In the first case, students may choose carrot because it’s not a fruit. And in the second, pants because you wear them on the lower half of the body, not the upper.
Of course, I’ll take many possible answers as long as students are able to say why.
Put students into pairs and give them five minutes to write down true facts about some common objects. For example, a pencil. Here are some of the sentences that they might write:
The team with the most true statements at the end of the allotted time is the winner. A quick tip: Don’t allow negative sentences!
Amazon Kindle Edition
Bolen, Jackie (Author)
English (Publication Language)
144 Pages - 07/12/2020 (Publication Date)
In this quick ESL warm up activity, students have to think of all the uses, even unconventional ones for a common object like a banana. For example:
A fun but quick warmer activity that’s ideal for reviewing key vocabulary is chain spelling. It’s basically a “last person standing” kind of game where students have to take turns spelling words out, one letter by one letter. Do you want to give it a try? Find out more details here about this warm up ESL:
Try out this fun warmer activity if you want to help your students work on descriptive adjectives. Bring in an object like a cucumber and then have them think of words about that describe that object which falls under the 5 senses.
This is a versatile activity that can be done through speaking or writing, alone or in groups. Check it out:
Using a movie or TV clip is one of my favourite warm up activities for teaching English. There are just so many activities and games you can do with them! Plus, you can find a clip that leads into just about anything, whether vocabulary or grammar. Check out some of my ideas here:
There are a number of important questions that people have about using an ESL warm-up activity or just about how to begin their classes in general. Here are the answers to some of the most popular ones.
A warm up in teaching (also known as a warmer) is an activity at the beginning of class that’s designed to warm up the learners. For example, students may have to talk with a partner about a certain topic, review something from the previous class or watch a short video and talk about it.
A warm-up activity is the best way to start off an English class. It’s beneficial for the students to warm up their muscles (brains) before jumping into the heart of a lesson. Teachers can also allow for some buffer time for late-arriving students and a minute or two to ease into the class.
There are a number of differen
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