Benefits of Stretching
There are four main elements in a complete fitness program for older adults. Most of us regularly take part in two of those elements. We participate in aerobic activity to train our cardiovascular system and to lose weight. We do resistive training to help build stronger muscles and bones. But what about the other two elements? Balance training and stretching are often neglected and both are very beneficial if practiced regularly.

We covered a balance program previously, so that leaves flexibility as the last element. Stretching targets your muscles, ligaments and tendons. There are many benefits including:

As we grow older we lose flexibility. This is mainly due to inactivity rather than the aging process itself. In fact, you can lose 10% of your flexibility every 10 years if you do nothing! Women are generally more flexible than men due to hormonal differences. Age, level of physical activity and genetics also contribute to one's flexibility. The good news is flexibility can be improved through regular training much like strength, balance, and aerobic condition. This is really the case of: "if you don't use it you'll lose it"!

Stretching Tips
Always warm-up 5-10 minutes before you stretch. This can be accomplished by doing a light aerobic activity or even doing household chores. The risk for injury is high if you stretch cold muscles, ligaments and tendons.

A few key points to remember when stretching:

Stretching Program
You should stretch three times per week, spacing out these days, to maintain your current level of flexibility. Stretch 5 to 7 days per week if you want to increase flexibility. Ideally, get into the routine of stretching every time you exercise. Some areas to pay particular attention to as we age are: chest muscles, Achilles tendon (calf muscle), hamstrings (back of thigh), low back, neck, and shoulder. Water aerobics and swimming are excellent for increasing flexibility. The warmer water helps relax muscles and the reduction of gravitational pull allows for a wider range of motion.

If you do not have time or unable to warm-up then stretch after a warm shower or bath. Your muscles will be more pliable and receptive to stretching. Yoga and Tai Chi are both excellent forms of exercise that stress stretching. Those with chronic conditions (like Parkinson's, MS, Stroke, & Alzheimer's) should include stretches in their program to minimize impairments and maximize level of independence.

by Carol Glasscock, MS,PT