Have you ever heard of dynamic and static stretching or exercise? I will admit, I had not before researching for this blog post. And now I am intrigued.
Let’s start with defining the differences between the two.
If you are moving a joint during an exercise, it is dynamic. If you don’t move a joint during an exercise (like holding a plank), it is static.
So, to break it down even further if your body is in movement, it is dynamic; if it is holding a position for a period of time, it is static.
On a side note, did you know there are seven (7) types of stretching? Ballistic, dynamic, active, passive, static, isometric, and PNF.
Recommended reading: 7 of the most important types of stretches for your body
Dynamic Exercise / Stretching. Running, lifting weights, band stretches, hiking, soccer, basketball, etc. Dynamic stretches and exercises build flexibility. Dynamic stretching is critical for preparing for dynamic exercise by warming up the muscles that will be stressed during a dynamic workout.
Static Exercise / Stretching. Yoga, isometric exercises, planks, weights (can be both), etc. Static exercise is a slow controlled movement while focusing on posture and alignment. It builds muscle and strength.
Got it? Ok. That just created so many questions in my head… did it yours? Which is better? When should I perform either? Do I need both? Can an exercise be both? And the list goes on and on… I want to cover several of these so we can all understand them better.
Why do I care?
LOL. Seriously. Why should you care about different types of stretching and exercise? Most of our body muscle is built in your 20s and 30s. If you were / are active in that period of your life, you have a higher chance of living a longer HEALTHIER life. By the time we hit our 40s, our muscle mass begins to break down, and we must work harder to stay fit. This happens for a variety of reasons; we won’t go into here – stop trying to get me off track! LOL. If you are not regularly stretching and exercising by the time you hit 60, you will begin to feel it in your bones and muscles; not being able to open jars as easily, aches and pains when getting out of bed, getting winded from a day out and about with family. And if you blessedly make it to your 80s without regular stretching and exercise, you will likely be in a wheelchair, have chronic illnesses, walk with a cane, and have minimal mobility.
Which is better?
It isn’t a matter of which is better, but which is appropriate for specific activities (when discussing stretching) or which is used for a specific exercise. Understanding is the key here. For example, when I was a teen (OH so many years ago) runners did leg stretches – static stretching – for a warmup. We understand better today that active or dynamic stretching is much better as a warmup as it slowly activates the muscles that will be used for running thereby reducing the chances of pain or damaged muscles. On the other hand, if we have an injury that needs physical therapy, we use isometric or static exercises so that we don’t overburden the joint / muscle / bone. This also slowly helps rebuild strength in the appendage.
Are there exercises that use both or a combination of types?
Yes! Quite a few actually. Think of it in these terms. If you are kayaking, you are actively using your arms to paddle, but you are also using your legs and your core to keep the kayak stable. Your arms are dynamic while your core and legs are static. Can you think of other activities that are a combination?
Do I need both types?
I think I’ve shown above that all are important to overall health. Daily activity of 30 minutes or more is critical. Understanding that exercise does NOT cause weight loss but muscle (which weighs more than fat) is important. Some people just starting out or who have recently been hurt prefer slow controlled movements (static) like yoga, while others prefer to burn excess energy through activity (dynamic or active). Either way, both are needed for a flexible strong body.
Time to get active! Which is your favorite type of exercise? I’d love you to share in the comments section of this post.
Blessings – E