Latest news with #lowimpactexercise
CNET
15-07-2025
- Health
- CNET
Can't Touch Your Toes? You Aren't Alone. Here's How to Improve Your Flexibility
You might think flexibility is something you're born with -- you either have it or you don't. Even if you did have it, keeping it isn't always easy as you grow older. But while your flexibility level is somewhat linked to genetics (we can't all be contortionists), you might be surprised to learn that you can improve your body's flexibility by stretching. The process is similar to the one you'd undertake to build strength, endurance and speed, too. It can also be one key to healthy aging, especially if you want to avoid naturally losing some flexibility. That's when low-impact exercise options can really come into their own. Just like anything else, developing flexibility takes practice. And it takes just as much consistency as does building muscle. It may not be easy at first, but soon enough, you'll relax into the feeling of a good stretch, knowing you're doing what you can to improve your flexibility. Below are a few key things to keep in mind as you get started. Of course, be sure to check in with your doctor about your flexibility-enhancing plans if you have limitations around exercise because of a health condition or if you are in pain. And don't strain yourself: Remember, slow and steady wins the race when it comes to improving flexibility. Read more: Multivitamins and Memory: Here's What to Know 1. Start and end each day with static stretches Static stretches allow for deep, isolated stretching. Getty Images Holding static stretches may be the simplest method to improve flexibility. Static stretching includes all flexibility exercises that involve holding a muscle in a stretched position for a substantial amount of time, usually around 30 seconds. This allows you to isolate and deeply stretch a muscle. Starting and ending your day with static stretches -- just for 5 to 10 minutes -- can make a big difference in how flexible your muscles feel on a daily basis. Static stretches you might already be familiar with include: Some advanced static stretches include: 2. Perform dynamic stretches before and after you exercise Dynamic stretches improve mobility. Getty Images Dynamic stretches, in contrast to static stretches, continuously move your muscles and joints through their full range of motion. This type of stretching feels much more vigorous than static stretching and may even get your heart rate up. Dynamic stretching doesn't isolate muscles as much as static stretching; rather, this type of active stretching works multiple muscles at the same time and teaches you how to engage your muscles and joints to support deeper and more fluid motion. Performing dynamic stretches before your workout makes for a good warmup, and engaging in a few after your workout helps return your body to its resting state (rather than just stopping cold after an intense sweat). Examples of dynamic stretches include: Read more: Here are the Exercise You Should Prioritize as You Age, According to Experts 3. Roll out muscles with foam roller Foam rolling helps break up tight muscle and fascia. Getty Images You might feel inflexible due to adhesions in your fascia, a type of connective tissue that covers your muscles, bones and joints. What people refer to as "muscle knots" often actually occur in the fascia (though your muscle tissue can develop knotty areas, too). If you have a lot of these adhesions, which can develop from long periods of sedentary behavior as well as from intense physical activity, try adding self-myofascial release to your routine. Self-myofascial release is essentially self-massage with the goal of "releasing" those tight knots from your body tissues. You can do self-myofascial release with a foam roller, a lacrosse ball, a muscle roller or a massage gun. These myofascial release exercises can help: 4. Practice rotational movements Often overlooked, rotational movements influence flexibility greatly. Getty Images Your ability or inability to fully rotate your spine and ball-and-socket joints (hips and shoulders) greatly influences your overall flexibility level. Your spine, hips and shoulders dictate most of the movements you make on a daily basis whether you realize it or not: Every time you step, reach, bend, turn, sit or stand, you're using your spine along with your hips or shoulders. If you don't actively practice rotating these joints, you're missing out on your potential for flexibility. Try these rotational exercises to improve flexibility: Creating a flexibility training program In addition to your usual exercise, such as lifting weights or walking, try dedicating a few minutes each day to flexibility training. Time constraints may make it hard to prioritize flexibility exercises, but if you really want to get bendy, you'll have to commit to a regular practice. Here's one way to incorporate flexibility training into your workout routine: Morning : 5 minutes of static stretching, focus on the lower body : 5 minutes of static stretching, focus on the lower body Before workout : 10 minutes of full-body dynamic stretching : 10 minutes of full-body dynamic stretching After workout : 5 minutes of myofascial release on the muscles you worked : 5 minutes of myofascial release on the muscles you worked Before bed: 5 minutes of static stretching, focus on the upper body By dedicating just a few minutes at a time, you can achieve nearly half an hour of flexibility training each day you exercise. You can always slightly cut back on your active exercise time to incorporate flexibility work. For example, if you usually walk for 60 minutes a day, walk for 50 minutes and end your walk with 10 minutes of stretching. In the end, becoming more flexible is all about prioritizing it as a goal.
Health Line
23-05-2025
- Health
- Health Line
Low Impact Exercise Options for Seniors
Older adults have many options for staying physically active without sacrificing their joints. Walking, cycling, and yoga are just a few low impact exercises that may offer benefits. As you get older, your body changes. With it, your fitness needs change. Certain activities, like running, can place stress on your musculoskeletal system. For many people, this may mean those activities are no longer comfortable, enjoyable, or, in some cases, safe. But getting older doesn't mean you need to stop moving. Low impact exercises can enhance strength, promote flexibility, and build cardiovascular fitness without placing excessive stress on your joints. Plus, physical activity offers various mental health benefits. In this article, we discuss some options for low impact exercises, along with considerations for picking the right activity for you and staying safe while doing it. Exercise considerations for older adults Every person will have different exercise needs. Factors such as fitness level, age, and health status can all play a role in determining what the most suitable form of exercise is for an individual. The goal should be to find an exercise that you enjoy, gets you moving, doesn't stress your joints, and is convenient for you. If you have any questions, you can speak with a healthcare professional for advice. You might also consider working with a trainer who has experience with older adults, if you have access to one. Low impact exercises Most of these options for low impact exercise offer great flexibility. They don't require much specialized equipment, and you can perform many of them in your home. Walking Walking has many potential health and antiaging benefits. According to a 2023 research review, these include improvements in areas such as: cardiovascular health mental well-being sleep cognition all-cause mortality If you're trying to decide how much to walk, the Centers for Disease Control and Prevention (CDC) guidelines on activity can be a good starting point. The CDC suggests getting at least 150 minutes of moderate-intensity activity each week. For walking, this could mean doing 30 minutes of brisk walking 5 days per week. Alternately, the authors of the research review suggest aiming for 6,000 to 8,000 steps per day. Chair exercises Chair exercises are simple, convenient fitness routines that involve using a chair to perform exercises geared toward stretching, building strength, and enhancing mobility. A 2021 study found that chair exercise programs can improve the functioning of your arms and legs. Yoga Yoga is a practice that combines physical movement with breathwork and meditation. It involves doing gentle stretching while holding poses that engage the core and other large muscle groups. Many yoga poses can be modified for beginner practitioners or those with mobility challenges. If going through a traditional yoga routine feels daunting, chair yoga could be a good place to start. Strength training Strength training is great for building muscle. Many activities fall under the umbrella of strength training, including those involving weights, elastic resistance bands, and even your body weight. Research from 2019 suggests that strength training can help older adults stay independent and preserve their quality of life by: counteracting muscle loss reducing physical vulnerability helping manage chronic conditions building resilience In fact, the CDC recommends that older adults do two strength training sessions per week. Cycling Cycling is a low impact activity that can get folks moving and exploring the outdoors. Today many manufacturers make comfortable, lightweight bicycles designed for older adults. And electric bikes (e-bikes) make riding easier than ever. A 2023 review of cycling in older populations found that its benefits include better joint mobility, cardiovascular health, and mental well-being. Tai chi Tai chi is a traditional Chinese practice that combines flowing movements with mindfulness. It is a relaxing, low impact activity that offers a variety of potential benefits. A 2021 review found that regular tai chi practice can improve areas such as: balance pain management brain function sleep immune function You may find group classes in community centers, parks, or gyms, or you can follow along at home with online videos. SilverSneakers Certain Medicare Advantage (Part C) plans offer fitness benefits through a program called SilverSneakers. These benefits allow members to access gyms and exercise classes specifically designed for older adults. Classes are in-person or online and focus on maximizing fitness benefits while being low impact. Classes include: swimming yoga strength training tai chi dance aerobics fall prevention Staying safe while exercising As an older adult, staying healthy is key to a successful exercise program. Even with low impact exercises, there's a risk of burning out or developing overuse injuries. Here are some quick tips to consider that can help you create and implement a sustainable exercise program: Start slow: Allow your body time to adapt to any new stimulus by building up slowly and not overdoing it in the beginning. Listen to your body: If you feel particularly fatigued or sore, it may be time for rest and recovery. If in doubt, speak with a healthcare professional for advice. Speak with a trainer: Certain activities, like resistance training and yoga, require exact form to do them properly. A trainer or instructor can be a helpful resource, especially when you're learning a new exercise. Fuel properly: Your muscles need energy for activity, so try to eat nutritious foods and stay hydrated during your workouts.
