While we sometimes skip stretching in favor of other exercises, flexibility is incredibly important as we get older. A lack of flexibility can make daily tasks more difficult, so it's important to spend time stretching so that you maintain a full range of motion in all your joints.
The ACSM/AHA Physical Activity Recommendations for Older Adults recommend:
- Stretching your muscles for at least 10 minutes, twice a week, although it's better to stretch after all of your cardio and strength training workouts
- Stretching when your muscles are warm, preferably after your workout
- Focusing on static stretches involving your major muscle groups - The hamstrings, quads, hips, calves, back and chest.
- Doing 3-4 reps of each stretch and holding each for 10-30 seconds.
Another option is yoga, which promotes flexibility as well as relaxation and stress reduction and Pilates also targets both flexibility and core strength. These can be effective ways to stretch while working on other aspects of health and fitness.
Flexibility Workouts and Resources
- Total Body Stretch for Seniors
- Flexibility Basics
- Flexibility Workouts
- Yoga for Seniors
- Pilates for Seniors
Sources:
American College of Sports Medicine. (2006). ACSM's Guidelines for Exercise Testing and Prescription. Baltimore, MD: Lippincott Williams & Wilkins.
Nelson M, Rejeski W, Blair S, et al. Physical Activity and Public Health in Older Adults: Recommendation from the American College of Sports Medicine and the American Heart Association. Circulation. 2007;116;1094-1105.
