Slow The Effects Of Aging With Stretching And Exercise

As you age, your muscles tighten and range of motion in the joints is reduced. This hinders active lifestyles and even normal day-to-day motions. A regular stretching program can help reduce muscle imbalances and tightness.

I will limit the discussion to static stretching, which is basically holding the stretch for 20-30 seconds at the point of moderate tension in the muscle. Stretch each muscle group for 2-3 sets.

You should stretch your muscles every day to help prevent injuries, maintain normal joint range of motion, relieve stress and improve circulation. Stretch the major muscles in your body (shoulders, arms, gluteals, quadriceps, hamstrings, calves, back, etc.) and the minor muscles such as those in the neck.

It is also important to stretch smoothly and slowly (never bounce) and breathe normally during the stretching motions. You can stretch in the morning, during your work day and at night.

When you exercise, warmup 5-10 with your favorite cardio activity at a moderate pace. This is known as a dynamic warmup (use your muscles to warm up your muscles). It's okay if your body doesn't respond to physical activity and exercise as it once did when you were 20 or 30 years old! You can't change your age but you can slow down your biological clock.

You don't have to significantly decrease your activity level as you grow older. You just might need to change the type of exercises you do, such as doing low-impact exercises to decrease wear and tear on your body. Do your static stretches after your exercise program to restore your muscles to normal length.

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Mark Dilworth, BA, PES
Your Fitness University
My Fitness Hut
Her Fitness Hut
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Comments

  1. Good Article,

    I just started with fitness training. I had a 1 hour session with a fitness trainer and ended up at the doc. Not sure what the issue is :) My training is temp on hold. I do simple exercises till I find out what's up :)

    This age thing gets on my nerves!!!

    ReplyDelete
  2. Hey its me from thiswomansblog
    Got a question. What kind of exercises can a person do that has had a broken tibia plateau? Can't do jumping. Any info appreciated

    Thanks Carol

    ReplyDelete

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About Mark

About-Mark-Dilworth-and-YFU

Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.


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