Stay Flexible as you Age

Do you think it matters if you stay Flexible as you age?

Yes, it matters very much. In reality, it takes work to stay flexible, especially as we age. And because being flexible impacts our ability to stay independent, the older we get, the more important it is to stay flexible. Why? Well, besides making you feel good, according to the Mayo Clinic, stretching may help you:

• Improve your joint range of motion (your flexibility)
• Improve your athletic performance
• Decrease your risk of injury

Why is important that, as seniors, we stretch?

The Mayo Clinic goes on to say:

Stretching can help improve flexibility and range of motion of your joints. Better flexibility may:

• Improve your performance in physical activities
• Decrease your risk of injuries
• Help your joints move through their full range of motion
• Enable your muscles to work most effectively

Simply put, stretching can give you more freedom of movement for your everyday physical activities. You can, and should, keep stretching no matter how young or old you are. Check with your doctor to be sure the stretches you choose are appropriate for you. Note: Look for flexibility or stretching exercises that focus on range of motion.

Different types of stretches – Static & Dynamic

There are two basic types of stretches, Static and Dynamic. There is actually a third type, Ballistic, but it includes bouncing and are intended for professionally fit people. So, we’ll focus on dynamic and static stretching, which will benefit us most. Note that most exercises don’t mention the type of stretch. This may be because once you know how to do the exercise, you can change it to suit your needs. Let me explain.

Chris Lang tells us:  “Static is holding-usually 30-60 seconds per stretch. Best way to increase your flexibility. Dynamic is movement-based sprinters and exercisers perform leg swings, trunk rotations and arm rotations to “loosen” up the joints and muscles before exercise sessions. Excellent way to warm-up and contribute to performance.”

So, you can see that you can easily change a dynamic stretch into a static stretch simply by limiting the movement and holding the stretch. Easy – right?

So, to stay Flexible as you Age, how do you start?

It’s really pretty simple. Just set aside the same time every day to stretch. Set your phone to alert you at the same time every day, or every other day. Unlike strength exercises, you can stretch every day. We have a few simple stretch exercises you can try, most of which you can do at the office, and some of them no one will even know you are exercising!

Get Flexible at Every Age!			Stretching is so good for you! It keeps you flexible so you can reach, bend, and turn more easily. And if you combine stretching with other activities, like strength exercises, it may also prevent injuries. Some ways to increase flexibility are ballet, yoga, martial arts, or Pilates (say: puh-LAH-teez). You can also do stretches for specific parts of your body. Make sure to warm up first. You just need to walk or jog in place for 5 to 10 minutes.

You could also join a Yoga or Pilates class. These classes can be a lot of fun and you may find someone who will exercise with you. Meeting someone at the gym is a great way to be sure you don’t give in to the ‘I don’t feel like it’ thoughts that can hinder your progress. Find a buddy, stick to your ‘stretch dates’ and you’ll soon find that you have more energy, feel and look better too!

Speaking of stretching, do you know the difference between Yoga and Pilates?

Yoga		Pilates
Definition	An ancient practice known as path to both physical and mental	Pronounced “Puh-LAH-Teez”, a physical fitness system
Practice	In a group sitting on a yoga mat with the aid of a yoga instructor	On the Pilates mats
Started	5,000 years ago	Around 80 years ago

www.diffen.com/difference/Yoga_vs_Pilates

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If you want to try Yoga blocks, visit Relax like a boss to learn more…

Yoga Blocks: Everything You Need To Know

 

Pilates is based on these six principles

1. Centering
2. Concentration
3. Control
4. Precision
5. Breath
6. Flow

Because Pilates is gentle and challenging at the same time, it is safe and effective for nearly everyone, irrespective of age or fitness ability, from expectant mothers to the super fit. It is also a phenomenal cross-training tool, helping you to maximize the sports and activities you love the most.

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Yoga is based on these five principles:

1. Asanas (proper exercise)
2. Pranayama (correct breathing)
3. Saucha (proper diet)
4. Dhyana (positive thinking and meditation)
5. Savasana (complete relaxation)

Achieving proper alignment in each yoga posture and moving into greater ranges of motion while staying connected to one’s breath, challenges your comfort level and leads to transformation from the inside out; practitioners of yoga often see improvements in physical strength, balance, flexibility, stress, and energy levels.

Differences between Yoga & Pilates

There are a few key differences between and Pilates, but they both improve flexibility. Yoga concentrates mostly on increasing strength and flexibility of the spine and limbs; Pilates focuses on building abdominal strength first, and then symmetrical musculature as well as overall flexibility.

Additional resources to stay flexible as you age:

• What’s the difference between yoga and Pilates?
• The History of Yoga

We also found a comprehensive guide on the best yoga books on the Sport Fitness Advisor that you might want to browse. It is completely free, and you can find it here: https://www.sport-fitness-advisor.com/best-yoga-books.html

If you have already added stretching to your weekly workouts, Congratulations! And if you haven’t, we hope you will consider this important addition to your routine. Always keep in mind that while stretching is great for you, these exercises alone do not improve your balance, endurance or strength so be sure you fit all four (4) types of exercises into your week – Balance, Endurance, Flexibility and Strength – BEFS!

Thank you for spending time with us today. Wishing you the best of health!

A great way to stay flexible as you age

Resistance Bands will help you stay flexible as you age…

Flexibility / Stretch Bands are fun and can help make your stretches more enjoyable… A note of caution – be sure your bands are in good working condition. Do not use stretch bands that are old, torn, or have holes in them as the elastic may break.

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