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Warm-up · alternating heel digs Timer

Following the NHS warm-up exercise, alternately tap your heels forward, aiming for 60 taps/minute; adapt to your ability and stop if uncomfortable.

Start when you are readySource checked

Warm-up · alternating heel digs

Start timing once your posture is stable and you begin moving.

Following the NHS warm-up exercise, alternately tap your heels forward, aiming for 60 taps/minute; adapt to your ability and stop if uncomfortable.

01:00minutes · seconds

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Everyday timers

300 presets
Timing basis and usage notes

This preset is based on the sources below. Follow the ingredient and timing conditions.

NHS：How to warm up before exercising

When time is up: Slow down and rest as needed; this is not a mandatory medical standard.

Times are for guidance. Ingredient size, starting temperature, quantity and heat affect cooking. An alarm does not mean food is safely cooked; check doneness and continue cooking if needed. Adapt movement and rest to your abilities.

Sources checked: 3–4 October 2026

How to use

Following the NHS warm-up exercise, alternately tap your heels forward, aiming for 60 taps/minute; adapt to your ability and stop if uncomfortable.

  1. Check that this preset matches your activity and conditions.
  2. Start timing once your posture is stable and you begin moving. At the stated starting point, press Start.
  3. Slow down and rest as needed; this is not a mandatory medical standard.

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