Seniors bend so they don’t break
Seniors bend so they don’t break
Men and women may begin to feel less flexible as they get older. According to the University of Maryland Medical Center, that loss of flexibility is because muscles lose both strength and elasticity as the body ages. A lack of flexibility can make men and women more vulnerable to certain types of injuries, including muscle strains and tears, said Sharon Middleton, yoga instructor and speech pathologist at Unity Health. She added that the lack of flexibility greatly affects overall balance. While people might not be able to maintain the flexibility they enjoyed in their 20s, there are ways for them to combat age-related loss of flexibility.
• Stretch frequently. Stretching is a great way to combat age-related loss of flexibility. Stretch major muscle groups, such as hamstrings and shoulder muscles, several times per week. When practicing static stretching, the goal is to gradually elongate the muscle being stretched before holding the elongated position, and ultimately allowing the muscle to return to resting position. As flexibility improves, elongated stretches can be held for 30 seconds. Avoid stretching muscles that are sore or injured, and discontinue a stretch if you feel pain or discomfort. “A new routine would be gentle stretching that can be completed in a chair,” Middleton said. “This allows them to sit and safely stretch without losing their balance. If seniors would like to focus on balance, they can stand and hold on to the chair and work their way up to independence with their flexibility and balance moves. They can also just sit and breath and complete gentle twists.”
• Include yoga in your exercise regimen. Practitioners of yoga typically love how this unique discipline that exercises the body while relaxing the mind improves their flexibility. Many yoga poses are designed to improve the strength and flexibility of muscles, and some physicians may even recommend yoga to aging patients. Yoga DVDs or streaming sessions can be great, but beginners may want to visit yoga studios or sign up for classes at their gyms so instructors can personally ensure that they are doing each pose correctly. As their flexibility improves, men and women can try more difficult poses and classes if they so desire. “Yoga just makes you feel better,” Middleton said. “Practicing the stretches with focused breathing makes you healthier in mind, body and spirit. You can incorporate it into your everyday life, and it requires no equipment.”
• Get in the pool. Swimming is another activity that can help aging men and women improve their flexibility. Strength-training exercises are an important component of a well-balanced exercise regimen, but such workouts tend to focus on one or two muscle groups at a time. That means other muscle groups may be inactive and tighten up as a result. Swimming works the entire body, which helps all muscle groups stay loose and flexible. One or two swimming sessions per week can contribute to great gains in overall flexibility, especially for men and women who remember to stretch when they get out of the pool. “To combat stiffness and injuries, seniors can continue to be active by walking, gardening, swimming and definitely [practicing] yoga,” Middleton said. “Yoga addresses the balance, flexibility and overall well-being of the individual. … Movement in all forms is excellent.”
— Courtesy of Metro Creative, with contributions by Emily Partridge, special sections writer