Stretching: Focus on flexibility - MayoClinic.com

Stretching (Photo credit: hosieo)

Stretching: Focus on flexibility - MayoClinic.com: "Stretching may take a back seat to your exercise routine. You may think that stretching your hamstrings and calves is just something to be done if you have a few extra minutes before or after pounding out some miles on the treadmill. The main concern is exercising, not stretching, right? Not so fast. Although studies about the benefits of stretching are mixed, stretching may help you improve your flexibility, which in turn may improve your athletic performance and decrease your risk of injury. Understand why stretching can help — and how to stretch correctly."

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Physical Activities

Physical activities may include aerobic, strengthening, balance, flexibility and weight-bearing.

Aerobic activities use your large muscle groups and increase your heart rate. They may cause you to breathe harder. You should be able to speak several words in a row while doing aerobic activities, but should not be able to carry on an entire conversation. 

Aerobic Activities- What Counts

Examples of moderate-intensity aerobic activities include:

• walking briskly
• water aerobics
• tennis
• housework or gardening
• active play with children or grandchildren
• dancing 

 Strengthening activities require your muscles to use force against a resistance, such as gravity, weights, or exercise bands. 

Strengthening Activities 

Examples of strength training activities include: 

• lifting weights
• household or garden tasks that make you lift or dig
• pushing a lawn mower

 Balance activities typically focus on the muscles of your abdomen, lower back, hips, and legs. They require you to control your body as you move through space to avoid falls. 

 Balance Activities

Examples of balance activities include: 

• walking heel to toe in a straight line
• standing on one foot
• standing up from a chair and sitting down again without using your hands
• Tai Chi
• rising up and down on your toes while standing and holding onto a stable chair or countertop

 Flexibility activities help increase the length of your muscles and improve your range of motion. 

  Flexibility Activities

Examples of flexibility exercises include:

• stretching
• yoga
• Pilates

 Weight-bearing activities require your bones and muscles to work against gravity. They include any activities in which your feet and legs are bearing your total body weight. 

 Weight-bearing Activities

Examples of weight-bearing activities include:

• walking
• tennis
• climbing stairs 

Starting a Physical Activity Routine for Older Adults

To get started, pick an activity you enjoy. Begin with small, specific goals, such as “I will take a 10-minute walk three times this week.” Slowly increase the length of time and the number of days you are active.

You may benefit most from a combination of aerobic, strength, balance, and flexibility activities. Build up to 30 minutes or more of moderate-intensity cardiovascular or aerobic activity on most, preferably all, days of the week. Try to incorporate balance and flexibility activities into your daily workout as well. Work toward doing strength exercises on 2 or 3 days a week.

Regular aerobic activity can help you:

• Reduce functional declines associated with aging.
• Lose or maintain your weight by burning calories.
• Lower your risk of coronary heart disease and stroke by strengthening your heart and lowering your blood pressure and cholesterol.
• Keep your joints moving and reduce your arthritis pain.
• Lower your stress and boost your mood.
• Have more energy.
• Meet new friends by joining a class or walking group.

 Doing strengthening activities regularly may help you:

• Keep your muscles and bones strong as you age.
• Increase your strength and independence.
• Reduce your need for a cane.
• Reduce the risk of bone fractures and other injuries, or recover faster if you are injured.
• Maintain or lose weight because muscle burns more calories than body fat.

 

Doing balance activities regularly may help you:

• Stay steady on your feet.
• Reduce the risk of a fall or injury.

Doing flexibility activities regularly may help you:

• Maintain the movement of your muscles and joints.
• Prevent stiffness as you age.
• Prevent injuries.
• Lower your stress.

Doing weight-bearing activities regularly may help you:

• Build and maintain bone mass.
• Reduce the risk of bone fractures.

 

 
Many activities give you more than just one benefit. For example, doing aqua aerobics using water weights gives you aerobic and strengthening benefits. Yoga combines balance, flexibility, and strengthening benefits. You do not have to do four separate types of activities each week. Choose what you like to do and round out your activities from there. Remember, any amount of physical activity you do is better than none.

Tips for Safe Physical Activity

Tips for Safe Physical Activity for Older Adults

Physical activity is good for your health at every age. If you have never been active, starting regular physical activity now may improve your strength, endurance, and flexibility.

Starting Regular Physical Activity