Losing flexibility is seen as a natural consequence of aging. Our flexibility tends to decrease as we age due to several factors. An increase in stiffness of joints, loss of water in the tissues and spine, and reduced elasticity of the muscle tendons can all negatively impact our flexibility. A decrease in flexibility can also result in less movement, which further compounds the problem. The less we move, the less we want to move.
Maintaining your flexibility is a huge benefit as being flexible makes performing daily tasks more manageable. It also decreases the risk of injuries, fractures, and muscle strains. It also helps our balance and improves our posture.
While it is common for the elderly to lose flexibility, some individuals simply refuse to be bogged down with the adverse effects of aging. They are the super-agers – the people aged 80 and above yet still in good health. Super agers keep their minds sharp and their bodies healthy by living a healthy, active lifestyle.
Many of them retain their physical strength, mobility, and flexibility through simple and achievable exercises that anyone, at any age, can do.
How to Maintain Flexibility as You Age
Stretching
Stretching is one of the simplest ways to increase flexibility. Three types of stretching can aid in increasing flexibility among seniors.
The first is static stretching or holding our muscles in a particular position for a few seconds, usually 20 to 30 seconds, then proceeding to relaxing the muscles and performing the move about three to five times.
The second one is dynamic stretching. Dynamic stretches are movements that are done repeatedly for a few seconds. Dynamic stretching allows you to actively move your muscle and joints through repetitive movements, allowing the muscles to loosen gradually.
The third type is isometric stretching, similar to static stretching. The only difference between isometric stretching is that you gently contract and relax the muscles during a stretch.
Yoga, Pilates, and Tai Chi
Yoga is a full-body exercise that focuses on movements that can help strengthen joints and muscles. Aside from the physical benefits of yoga, it can also help achieve balance emotionally, making it a great exercise option for the elderly.
Pilates is not that different. It also focuses on developing strength and flexibility through various poses like yoga. In addition, it incorporates light stretches and low-impact, repetitive movements that are proven to improve overall physical health.
Tai Chi is a gentle flowing exercise that can alleviate chronic pain and help achieve a more robust and flexible body. It can also help improve mobility and stability without exacerbating existing illnesses. Tai Chi originated in China thousands of years ago and is a very popular form of exercise you may like to try. You’re not too old!
Dancing – Gentle or Aerobic Dancing
Dancing is another great exercise and it is one you can do gently or dynamically. There are several types of aerobic dance that can help you improve flexibility, strengthen muscles, and let you have a great time doing it. Zumba, ballroom dancing, and jazz are the more popular dance styles you can try.
Walking, Walking and More Walking
What is an easy and affordable way to keep moving? Walking. Walking is such an underrated physical exercise that many fail to see its many wonderful benefits. You can do it at any time of the day, anywhere you might want to. There is no need for fancy gym memberships or any expensive equipment.
Anyone, regardless of their fitness levels, can perform this exercise. Walking can improve flexibility, strengthen muscle, and improve cardiovascular health, as with any cardio exercise.
Aquatic Exercises
If you are already experiencing muscle or joint pain, doing more physical activities can be more challenging, and even stop you from trying. One way to work around this is through aquatic exercises. Swimming or simply getting into the water to move around is excellent to improve strength and flexibility. Plus, moving around in the water can be less painful because of your buoyancy, making it perfect for problems with joints and muscles.
Massage
Getting a massage does not only help relax your body, it can improve flexibility, improve circulation and decrease pain. Through gently applied pressure on the body, massage releases tight muscles that can be causing problems in mobility and flexibility. It can also help release tension in the body, making you feel more energized and refreshed.
Unlike many aspects of aging, flexibility is something we can maintain as we grow older. We can still be flexible despite our age through daily physical activities and simple stretches. Do what the super-agers do… exercise!
