What are appropriate warm-up exercises to include before vigorous activity?

Including light jogging and dynamic stretches such as arm circles and leg swings as part of a warm-up routine is effective for preparing the body for vigorous activity. This approach increases blood flow to the muscles, elevates the heart rate, and enhances flexibility and range of motion. Dynamic stretches actively engage the muscles and joints, which helps to improve neuromuscular coordination and reduces the risk of injuries that could occur if the body is not adequately prepared.

In contrast to static stretching, which can temporarily decrease muscle strength when performed before vigorous activities, dynamic stretches maintain muscle activation and readiness. Furthermore, light jogging serves as a transitional activity that eases the body into more intense physical exertion. By incorporating these warm-up exercises, individuals can optimize their performance and ensure a safer and more effective workout.