A warm up is usually 10-15 minutes long and it may be a low intensity version of that activity you are about to perform. A brisk walk turning into a light job with some calisthenics are appropriate before activity. Hold off on long slow static stretches and replace them with dynamic movements intended to reduced muscle tension and improve range of motion. Research demonstrates “stretching” before activity, at least the long slow kind used to improve flexibility may even reduce your athletic performance and reduce your power output. Save the long slow stuff, for after when you are nice and warm.
