Principle 1: Whether You Have a Gen X or Y, a Primer, or a Boomer Body, Start Flexing Now!
Regardless what your age is, start stretching and balancing right now. Build a strong foundation so you'll be able to roll right through all your years without so much of the stiffness and pain of the sedentary man or woman. Younger people may think this issue is something you worry about when you pass 40 or 50.
Wrong. If you want to have fun with any form of recreation--organized sports, fun vacations, and adventure trips--then better balance and flexibility will help you optimize the experience. You cannot take up running or tennis without stretching. You need it to avoid injury and achieve a winning performance. Heck, stretching helps you survive hours of sedentary desk work as you navigate school and new careers. For that matter, this certainly applies to the last trimester of pregnancy, as you try to stay vertical with baby on board. And obviously, the more you practice stretching and balance work now, the easier your transition through the second half of your life. This is another non-negotiable prescription I'm giving you here. Integrate your balance and flexibility exercises into your daily routine.
Principle 2: It Takes Only 5 Minutes after Your Daily Cardio
Why so little time? A daily stretch of each muscle group can increase range of motion in as little as 30 seconds. But in general, say experts, you won't get any further benefit from 60 seconds or from doing it more than once for 30 seconds. How's that for minimum effort required? The same applies for the balance exercises.
Why do these after cardio? Because then one reminds you of the other. Some folks also say that it's easier to do without hurting yourself once your muscles have been warmed up. A walk will accomplish that goal quite easily. If you get busy and it's tricky to even get your cardio in, don't worry. Try to hit the stretching and balance work no less than three times a week and strive for five.
Principle 3: Gentle, People!
When you stretch, your muscle fiber is pulled out to its full length and then the connective tissue is also pulled. When you hold it in that stretched out position, your body's stretch reflex is triggered, meaning it sends a signal to contract. As you hold it in that position, the stretch reflex stops signaling, and it relaxes at the longer length.
If you haven't stretched in a long time (or ever), don't expect to be a yoga expert on day one. You can rip and tear your muscles and ligaments if you stretch too violently. Ouch! Also, don't bounce. That also increases the risk of tearing a ligament or something. And when I say gentle, I mean it. Ligaments can tear when stretched only 6 percent more than their normal length. That's not very much.
To do it without hurting yourself, move slowly and carefully into position. Stretch until you feel a slight pulling but no pain. Breathe normally. As you hold, the muscle will relax, and you may be able to increase the stretch a bit more until you feel pulling again. Move slowly out. No quick moves or jerking. Do the same stretch on the other side.
Principle 4: Aim for Your Toes, Even if You Never Get There
You'll quickly discover that you're more flexible in some joints than others and perhaps more on one side than the other. That's okay. What you want to do is to help create the best range of motion you can, given your particular body. In general, the older you are, the longer it will take you to become more flexible. It's also influenced by previous injuries and how much muscle mass and extra body fat you have. Be curious about your abilities: Can I be more flexible today than yesterday? Can I get my head to my knee today?
You'll likely notice the same thing about balance. One side may be much easier than the other. Again, see how much you can challenge yourself: Can I stand on one leg without falling over longer today? Remember--start where you are and seek progress, not perfection!
Principle 5: It's Mini-Chill Time
One of the great things about doing flexibility and balance exercises is that it gives you a chance to take a mini-chill. You have to go slowly and listen to your body. So it's great for reducing stress. Plus, it just plain feels good--and we all can use more of that! If you're at the Enjoy or Challenge level, in addition to the workout I give here, consider yoga or one of the martial arts that allow you to practice mind and body. One of the most amazing people I've ever met was a woman who started tai chi at the age of 60. You should see her hold that crane pose at 70. She proves it's never too late.
Reprinted from Fit to Live by Pam Peeke. Copyright 2007 by Pamela Peeke, MD.
Permission granted by Rodale, Inc. Emmaus, PA 18098
Available at the Discovery Store, directly from the publisher by calling (800) 848-4735, or wherever books are sold.
