Maintaining good physical health is almost essential for reaching old age in the best possible way. A healthy diet, combined with physical activity, is a great way to take care of your body. And as you reach older age, as long as your health allows, you can still maintain a good level of physical activity. For adults over 65, maintaining joint flexibility is key for everyday tasks such as reaching overhead or tying your shoes.
tudies suggest that stretching can have beneficial effects on the physical and mental health of older adults
Stretching exercises are very beneficial for older adults because they prevent poor posture and many injuries, improve physical capacity, and reduce stress. Below, we explain some specific stretches that can be done at home, based on studies about exercise. Studies suggest that stretching can have beneficial effects on the physical and mental health of older adults, including improved flexibility, mobility, muscle strength, posture, blood circulation, quality of life, and reduced pain and stiffness.
Stretching is actually a beneficial exercise that older adults can do at any time
The seated hamstring stretch involves sitting in a firm chair. Extend one leg forward with your heel on the floor. Keep the other foot flat on the floor with your knee bent. Gently lean your hips forward until you feel a slight stretch in the back of your extended leg. We often associate stretching with exercise before and/or after physical activity, but it’s actually a beneficial exercise that older adults can do at any time.
Stretching can help improve joint flexibility and mobility
Then there’s the standing calf stretch. Stand up straight and place your hands on a wall or the back of a sturdy chair. Step back with one foot straight and press your heel firmly into the ground. Gently bend your front knee. You should feel a stretch in the calf of your back leg. Some of the benefits of physical exercise include improved flexibility and mobility. Stretching can help improve joint flexibility and mobility, which in turn can reduce the risk of falls and injuries.
This movements can help you reach objects on high shelves
Another helpful exercise is the supine back stretch. Sit or stand. Extend both arms overhead. Gently bring your hands together and push your palms toward the ceiling, lengthening your spine and stretching your shoulders. This movement can help you reach objects on high shelves. These types of stretches reduce pain and stiffness. Stretching can help reduce pain and stiffness in the muscles and joints, which can improve the quality of life for older adults.
Stretching can help improve posture, which can prevent back and neck pain and improve breathing
On the other hand, there’s the cross-chest stretch, which involves sitting and standing up. Extend one arm across your chest. With your other hand, gently pull your arm towards your body. You can also try the seated trunk twist. For this exercise, sit upright in a chair with your feet flat on the floor. Slowly twist your upper body to one side, gently using the chair’s back for support. Hold the position and repeat on the other side. Stretching can help improve posture, which can prevent back and neck pain and improve breathing.
On the other hand, one of the positive aspects of stretching, and exercise of any kind in general, is that it reduces stress and anxiety. This is a component that often helps with mental health issues. Stretching can help reduce stress and anxiety, which can improve mood and quality of life for older adults. So, with these added benefits, it’s worth giving it a try.