Health officials say they've found two cases of West Nile virus in Washington state, the first human cases in two years. The test results were confirmed this week at the Washington State Public Health Laboratories located in Shoreline.

Officials with the Department of Health say the infection was contracted by a Pierce County woman in her 70s, but she was likely exposed while traveling out the state.

The second case was contracted by a Yakima man in his 30s, but it was determined he hadn't left the state.

Mosquito samples acquired in south central Washington tested positive for the virus earlier this year. Birds and even horses are likely victims of the infection. A horse contracted the virus last month in Benton County and was euthanized.

Spokane remains a low-risk area according to Spokane Regional Health District, but out of state travelers are still at risk to the virus.

To avoid contact with the virus, the health district recommends the public avoid contact with mosquito bite by dressing in skin covering clothing and using mosquito repellent when outdoors.

So you're getting a little older, the cracks are getting louder when you get up from the chair and kick starting the engine that is your body might take a hair bit longer these days. That's where our fitness expert Justin Rundle comes in. I caught up with Justin to talk about the importance of warming up.

Warming up is often overlooked by people especially if you're younger. But warming up properly is important no matter what your age.

Warming Up, What’s That?

I often see too many athletes and exercise enthusiasts jump into their weight training regimens cold.  Cold muscle fiber is far less elastic and more susceptible to injury. To reduce potential injuries and to perform your workout at the most optimal level, increase the temperature of your muscle fiber.

Warm muscle fiber contracts more forcefully, but relaxes quicker than when cold.  Also, warming up improves circulation which in turn provides more oxygen to your muscle fiber, increases range of motion and turns on your natural heat dissipation mechanism (sweating) to provide a natural cooling off when pushing yourself to new levels.  This should be done with movement, not static stretching.