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Begin each workout with 3- 5 minutes of light cardio. If you don’t have access to an exercise bike or treadmill, you can simply jog around your garden/ outdoor space. Or jog on the spot for 60 seconds, perform jumping jacks for 30 seconds, followed by high knees for another 30 seconds and repeat 2-3 times.
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Nick Swettenham (Total Fitness After 40: The 7 Life Changing Foundations You Need for Strength, Health and Motivation in your 40s, 50s, 60s and Beyond)
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Stretching Recommendations The American College of Sports Medicine (ACSM) recommends flexibility exercises for all of the major muscle-tendon groups - neck, shoulders, trunk, lower back, hips, legs, ankles - 2-3 times per week. Spend up to 60 seconds on each stretch; if you can only hold the stretch for 20 seconds, repeat the stretch three times. Never bounce into a stretch. Perform dynamic stretches before your workout. Perform static stretching after your workout. If you are doing a separate stretching session, do a 5 minute warm up of cardio and dynamic stretches.
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Nick Swettenham (Total Fitness After 40: The 7 Life Changing Foundations You Need for Strength, Health and Motivation in your 40s, 50s, 60s and Beyond)