What stretches should beginners do before exercising?

Before exercising, beginners should focus on dynamic stretches rather than static ones, since dynamic movement warms up the muscles more effectively. Start with arm circles to loosen the shoulders, leg swings to open up the hips, and hip circles to mobilize the lower back. Bodyweight squats and walking lunges help activate the legs and glutes. High knees and butt kicks gently elevate the heart rate while warming up the hamstrings and quads. Spend about 5 to 10 minutes on this routine before any workout. Save static stretches, like holding a hamstring or quad stretch, for after your workout when muscles are already warm. This approach reduces injury risk and prepares your body for movement more safely.