Why Do We Need to Stretch?
Hello from Jonson H
What Are the Benefits of Stretching?
The body is flexible. It is supposed to be flexible. You must be able to bend and reach that something you dropped on the floor. Or be able to zip the back of your favorite dress on your own. You must be able to reach that book you need to read at the top shelf.
These are simple activities. Nothing grand about them, you merely stretched out a bit. However, if there are difficulties in doing such simple motions, then you have to stretch your limits. You already need a stretching program.
What Is Stretching?
Stretching is simply the act of extending to full length the body or simply a part of it. This activity involves straightening or stretching the structure or the limbs.
Sounds Easy, but how Does One Do the Stretching?
Stretching is fairly easy. As I mentioned in the introduction, it is involved in the normal activities. It can be done by any people, regardless of age. In fact, the older we get, the more important it starts to become. If only to combat the arrival of arthritis.
However the extent of stretching and flexing differs. In itself as well as from person to person. Our muscles tighten as we age That’s just life.whether we want it to or not. The range of joint movements can be minimized. which will directly affect and obstruct an on-the-go lifestyle. That is why as we grow older, our ability to bend and flex becomes more limited. This is why stretching regularly, as part of a routine is very important.
Simple stretches can be done everyday. It can be incorporated in the lifestyle and the daily activities. It does not require much of your time. You can even do it in bed, before you get up. Here’s a couple of simple examples give to me by a physiotherapist.
While lying on your back, draw your feet up towards your knees while keeping your calves on the mattress. Then push them away from you. Do it slowly. About 10 times in each direction should be enough. But the number is up to you.
Then move your BIG toes as far apart from each other as you can, while keeping your heels together. Then bring your big toes back together. repeat this 10 times, or ans many times as you like.
I find that these two simple stretches bring me to full wakefulness pretty quickly.
Stretching exercises can also be done while training. Actually, stretching is an essential part of any training or sport. It must be done first before anything else. Stretching the body and the limbs is a good preparation for a more rigorous activity.
Most athletes would do the sit and reach, wherein they position on the floor, extend their legs and reach the tip of their foot with the tip of their hand. Actually, most trainers actually require their athletes to really do the stretching before playing. Now we aren’t athletes any more, but the principle holds good. Even if we are only going ofr a stroll, we should do some stretches first.
There is actually an ideal length of time in stretching. It is best to do it in 10 minutes. This will give the body enough opportunity to move and flex the muscles, thus preparing it for more complicated and longer lasting movements.
Experts frown upon going much beyond 10 minutes. Stretching the exercise to 30 minutes or more will already wear out the body. This will not be favorable if one is preparing for a game.
What Are the Benefits of Stretching?
1. Increase the Range of Movement
As one constantly do the stretching exercises, the length of the muscles and the tendons that move them, are also increased. This will help in increasing the range of your movement. Thus, your limbs and joints will be able to move where and how you want them to, way before an injury can take place. You will definitely become physically fit.
2. Increased Ability to Perform Skills
When you have a wide range of movement, the more you will be able to do more things. For example, you can reach higher and further without feeling any pain when you return to your starting pose. This will also help you start a new activity or improve more if you are in one. Stretching in this aspect also allows you to have a more active lifestyle.
3. Injury Prevention. Vital As We Age
One can prevent injury to joints, tendons and muscles with stretching. When the muscles and tendons are well-flexed, they are considered in good working order. This will help in a faster recovery and decreased soreness. The muscles of the body will be able to take more exhausting and rigorous movements with less probability of being injured.
4. Reduce Muscle Tension
If the muscles are given their regular exercises and stretching, it is less likely that they will contract. Meaning that we can lessen the chances of muscle spasms or cramps. This will definitely relieve you of any muscle pain or problems.
5. Enhance Energy
Being able to move more will also give you more energy. Stretching will also help enhance your awareness, like knowing that you have a body that is capable of doing many things. As such, you are going to be more driven to move rather than sulk in the corner.
6. Reduces Cholesterol. The Big Bugbear
Research also shows that doing prolonged stretching exercises will help reduce the cholesterol in the body. This of course must be done with a healthy diet at hand. This could prevent and even reverse the hardening of the arteries, allowing you to avoid coronary diseases.
Incorporate stretching in your everyday lifestyle. It has benefits you can not say no to. It also does not require much. It can be your usual activities, bending and flexing every now and then. After all, your fitness is everything so do what it takes to keep the body healthy. Exercising Properly
There are two main types of exercise that anyone can do. These are known as –
aerobic and anaerobic. The first, aerobic, means that it involves the use of oxygen.
So it means that we will need to be physically doing sdomething that makes us use more oxygen that if we are sitting doing nothing. Where it differs from the second type is in it’s fuel source. Aerobic type exercise burns fat as the main fuel.
Anaerobic on the other hand, burns sugar as its main source of fuel.
Despite al the common myths tht float about from time to time, , exercise doesn’t have to be drastic in any way to provide
massive benefits. Even if you choose light exercise, you will still burn fat.
Light exercise will clear out lactic acid. You’ve probably come across it without knowing what it is.. You know how your muscles sometimes burn or hurt after you’ve been moving about or doing something strenuous for a while? well that burn or soreness is caused by a build-up of lactic acid in your system. It’s a waste product in your body, that stimulates your cells to regenerate. So its not all bad.
To be sure that you are burning fat rather than sugar, it’s very important to make sure that you are doing several things as you exercise.
The most important thing you can do as you exercise is breathe deep. You should always breathe in deep and push the air into your stomach. Don’t leave it in your chest area. Breathe into your stomach through your nose, hold it for a few seconds and then exhale hard through your mouth.
Second, you should make sure that you exercise at a comfortable level. You should exercise at a level of 7 out of 10, where a 10 has you lying down gasping for air. You should still be able to carry on a normal conversation while you exercise.
You should do this for 30 to 45 minutes or so each day. It won’t take you long before you’ll begin to notice just how much your more energy you’ll have.
Even if you don’t think you have the time to exercise, rest assured that there is always time. If you have to, use the time that you would normally spend sleeping. By exercising, you’ll actually need less sleep than before.
If you are still working, you can also use the time of your lunch break to exercise as well. If you’ve retired than a walk arond the perimeter of the shopping mall can be easily included in your outing. who knows, you may even find some new stores to visit. That’ll add even more exercise. If only for your wallet.
The increase in productivity will have you more on the ball, and you can save your time through the dramatic increase in youroverall productivity.
Using an exercise ball is a great form of exercise. I’m talking about those large inflatabnle balls that people sit on. They act to aid your balance because your body has to work to stop you from falling off. Thus exercising your core muscles. The ones deep inside youe body. That help you stay upright while walking, for example.
They are the most used piece of equipment that rehab centres use.To help people who have been injured in accidents, or who may have suffered from a stroke, to regain their internal balance.
It’s a great form of aerobic exercise. If you have one already, that’s great. If you haven’t, they are very inexpensive. to buy.
Use any break you have from whatever you are doing, to engage in some type of movement and deep breathing. E ven if it’s only stopping for a coffee or a bathroom break. Look around. See if there’s a longer way to get to your destination and use that.If you’re driving, park a bit further away from your dstination. If you’re going by bus, get off a stop earlier thatn you need and take a short walk.
rememer that the 30-45 minutes you spend exercising each day can me taken in 5 or 10 minute segments.
Any type of exercise you do will strongly benefit your heart. It will make it a stronger and larger organ. Deep breathing will help your lungs become stronger and larger as well. There is research now that links exercise to helping benefit
and almost prevent each and every type of disease or ailment.
Movement of the joints will promote proper blood flow and create energy, as sitting down all day will rob your body of much needed energy. If you sit down all day, it’s very important that you promote blood flow, circulation, energy, brain
flow, and the strength of your heart. With just a little bit of your time devoted to exercise, you’ll find yourself healthier than you have ever been in the past.