The missing fitness factor
It may be the most overlooked part
of a physical fitness plan, and yet flexibility training is both easy to do
and a key to good health. In fact, Canada's Physical Activity Guide recommends
doing flexibility exercises four to seven days a week, as part of an activity
plan that includes endurance and strength exercises.
Flexible and fabulous
Flexibility-based activities help
keep your muscles relaxed and your joints mobile. When you do them regularly,
you can move more easily, with increased range of motion. This is especially
important the older we get, to help counteract the natural effects of aging.
Flexibility training may also help
boost circulation, increase posture and reduce stress. By making it a regular
habit, you're less likely to experience an exercise-related injury, and you
could even increase your athletic performance.
What counts? Any activity that involves
stretching or reaching motions, whether it be sports, stretches or even everyday
household activities.
Add a little flex
Getting more flex in your life is
simple. Just look for ways every day to stretch. Some ideas to get you started:
- Take a seventh-inning stretch. If you sit at a desk all day, or in front
of the TV or computer all evening, stand up at regular intervals (every hour
or so) and do some gentle stretching even up to every 15 minutes or so. Set
the timer as a reminder until it becomes habit.
- Stretch whenever you exercise to help lengthen muscles and loosen joints
(see our guide to stretching the right way, below).
- When you exercise, try to do stretches that target all the major muscles
groups, including neck, shoulders, lower back, hips, thighs, hamstrings and
calves. Also stretch specific joints or muscles that you use a lot either
at work or in sport.
- Liven up stretching sessions with music, a stability ball or a DVD with
new moves.
- Try a flexibility-based activity, like tai chi, swimming, yoga, Pilates,
Nia [link to April article] or dance, and even activities such as vacuuming,
gardening, curling, bowling and golf.
Stretch the right way
Be sure to follow these tips for safer stretching:
- Stretch both sides of your body.
- Never bounce or hold your breath while you stretch.
- Be sure to hold the stretch long enough. Holding it for the amount of time
it takes to breath in and out three times is about right.
- Stretch only warm muscles. Contrary to out-of-date practices, it's not wise
to start a workout with stretches — walk, skip or do other light aerobic
exercise for five to 10 minutes to warm up first. Always stretch at the end
of a workout.
- Expect to feel tension but not pain — pain is the sign that you've
stretched too far.
- If you have an injury or limited range of motion, doing modified versions
of stretches or using props such as a towel, blanket or yoga blocks could
help. Talk to your doctor or physiotherapist for recommendations.