What a daily stretching habit made to your body after 60 years, say experts
All good things, promise.
Butterfly sections and calf uptakes have long been staples of P.E primary school. classes and soccer practices after school. But any coach will tell you thatelongation Is not it child's play - it's an important part of fitness for all ages.
Extending on the REG is crucial for a wide variety of reasons, saysCaitlin Ghosio, a personal training certified by the NASM and a Pilates instructor. "HisReduce the risk of injury, first and foremost, because the tightest you are most likely to be hurt, "she says. Stretching also improves your movement amplitude and therefore your workout efficiency, it says - because the more your muscles can move, the better they can move can work.
Stretching continues to be important in your 60s and beyond because it helps to counteract some of the natural physical decline that occurs with aging. (More on these details later.) But stretching can only take you so far. "Without strength, stretching is only half as productive as possible," says Ghosio. If you do not do other physical exercises that build your muscle strength "and support everything you stretch," she says that you may not see lasting benefits. (Looking for specific pointers out there? Discover:More than 60 years? Do these exercises to build stronger muscles, say experts.)
That said, stretching every day can offer major benefits to people aged 60 and over. Curious? Here's why you should take out this roller of foam and become extensible. And do not miss:More than 60 years? This 5-minute corporal workout can change your life.
Stretching supports your mobility
"As an ageur [you], your body will naturally decrease in the range of movement," says Ghosio. YouNaturally lose muscle massand the two muscles andThe joints can become more rigid with time, making the displacement more difficult.
Fortunately, stretching - with exercise - can support and improve mobility, says Ghosio. Why? ThroughHarvard Health, stretching muscles helps to lengthen them, to make them more flexible and better able to contract. This helps support an easier movement. "Stretching and getting your body to move so that it does not like it more necessarily as it will facilitate your daily life," she adds. Read more:The surprising exercise you stop after 60 years, say experts.
This can improve balance
The balance of a person is widely regarded as a longevity marker. Balance problems can lead to falls - whichHurt millions of elderly each year-And are also aPotential sign of cognitive health. But Ghosio says that stretching can be regularly useful for workout in equilibrium. "All you can work to change position, challenge your gravity, stimulating your stability against gravity consists in working better," she says. Read more:More than 60 years? Here's what lifting weights twice a week to your body.
Stretching can improve circulation
Ghosio says that stretching can help improve circulation, which is the key to seniors who can be more sedentary. Indeed, a small study 2020 inThe physiology log He found that the people who made the leg stretches five times a week for 12 weeks had better blood circulation and less stiffness than those who did not extend. They also had lower blood pressure than they did at the beginning of the study. ThroughHarvard HealthThe researchers believe that lower stretching can support the arteries in the legs, which forces them to develop to allow an increase in blood flow. Read more:This running exercise can predict your death risk, said a study.
Stretching pointers for beginners
TheAmerican College of Sports Medicine (CSMA) said that people should stretch at least two to three times a week, but daily stretching are "the most effective". And you should absolutely stretch every time you train.
Ghosio adds that you should not stretch "cold", which means without a kind of movement before. "When your body is cold, it will simply pull all that has the greatest flexibility, and unless your muscles are warmed up, the thing that has more flexibility is actually the tendon that connects your muscle to your bone" , she says. When you shoot a cold muscle, you simply stretch the tendon, which can cause pain or injury. It does not mean you have to make a complete workout before stretching, she says. But if you feel a shoulder pain and you want to stretch it, for example, it suggests making arm swings or another movement for a few minutes before starting to stretch.
She also says that you should listen to your body and stop seducing if you feel the pain. "If something does not feel well, do not force him," she says. Try different modification or gesture that works these muscle groups without pain instead. Looking for specific stretches to try? Do not miss: 5 yoga stretches over everyone over 40 should do, says doctor .
