Stretching and Flexibility... Is it Really that Important as We Age?

As the weather gradually improves since those long winter months, we find ourselves wanting to be more and more active; even if on a subconscious level. We have been cooped up for nearly half of the year and our body and mind are itching to get back out there and play. Since a large percentage of us have not been as active as usual over the past several months, it will be critical to warm up before jumping right into exercising on a regular basis. A great way to warm up and get your body ready for activity is through stretching as it helps get the blood pumping and joints and muscles loose and ready for action. For older-adults, flexibility and stretching are just as important all year long, as aging typically wears on muscles and joints over time.

Stretching is critical for the elderly, as it will help offset the effects of normal decline in the flexibility of their joints. This will in turn help them remain active and independent. Muscles tend to become shorter and lose their elasticity as we age and stretching will allow these muscles to remain flexible and ready for use, rather than stagnant and tight. Aging can also affect the structure of the bones and muscles which causes pain, tension and decreased range of motion in various areas. Stretching and ultimately flexibility is one of the best ways to relax and relieve that tension and pain.

Here are some guidelines for stretching that will help improve flexibility and decrease muscle and joint pain:

• Stretch 2 to 3 days per week
• Perform each stretch 3 to 5 times with a 20 to 30 second hold\
• Try one or two stretches for each body regio
• Warm up lightly before stretching
• Don’t hold your breath during a stretch
• Stretching should not cause pain
• Don’t bounce while stretching

This should help improve overall flexibility and in turn help an older-adult live a more active lifestyle with less pain. It is critical to remember that these types of flexibility training will only show benefits if it is done regularly with the correct form and duration of stretch.