Do you need to stretch every time you exercise?

In general, whether stretching is needed before each exercise session depends on the type and intensity of the activity. Stretching is usually recommended for moderate-to-high intensity exercises or those requiring high flexibility, while it can be simplified or omitted for short-duration, low-intensity activities. The details are as follows:

For moderate-to-high intensity activities such as running, jumping rope, or ball sports, or flexibility-demanding exercises like yoga and dancing, pre-exercise stretching helps relax muscles, increase joint range of motion, and reduce the risk of muscle strain during exercise. Post-exercise stretching can relieve muscle tension, promote lactic acid metabolism, reduce soreness, and aid recovery. For these types of exercise, stretching is recommended every time.

If engaging only in short-duration, low-intensity activities such as walking or slow-paced strolling, where muscular load and joint movement are limited, a full stretching routine may not be necessary. Instead, simply moving the limbs gently and rotating joints before and after exercise is sufficient to prevent sudden starts or stops. Excessive stretching might otherwise place unnecessary strain on the body.

In daily exercise routines, it's advisable to adjust stretching methods according to the intensity of the activity. Consistently practicing scientific stretching over time can improve flexibility, reduce the risk of injury, and better maintain physical performance.