Warm Up to Exercise

The American Institute for Cancer Research recommends that we take a brisk walk or do a similar activity for about an hour each day to help lower our risk of cancer and improve our overall health. An important thing to remember as you get more physically active is that stretching your muscles can help you stay active and flexible.

Many people assume that inflexible muscles are a fact of life once they begin to age. However, flexibility can be developed by men and women of all ages through a basic stretching program that helps your muscles to expand and contract completely. Try incorporating some basic stretching exercises into your regular workout for increased flexibility and a more complete fitness regimen.

Maintaining and increasing flexibility is increasingly important as we age because it can protect against injury. For example, if you slip and fall, you'll be better able to handle the abrupt movement without incurring an injury because your muscles will be more elastic. A sedentary lifestyle, however, leads to the gradual loss of joint mobility, which increases the risk of joint or muscle injury.

If you are trying to increase your range of motion, you should spend most of your time stretching after you exercise, not before. This relieves tension in the muscles, which tend to tighten after exercise. Avoid bouncing and jerking your muscles when you stretch to avoid injury. Hold each stretch for 10 to 20 seconds and breath normally. You may feel mild discomfort, but stop at the first sign of pain. In general, stretching three times a week can help maintain flexibility.

Here are a few simple stretches to increase your flexibility, and help you feel less tense.

• Stand in a doorway with your arms out to the side, holding firmly onto the doorway. Lean forward and let your torso hang through the doorway (not too far) with your arms behind you.
• Lie on your back with your knees bent. Grasp one leg under the knee and bring it gently toward your chest, while extending the other leg straight out on the floor. Repeat with the other leg, then bring both knees toward your chest.
• Sit upright on the floor with your legs straight out in front of you. Keeping your knees slightly bent, lean your torso towards your thighs and hold.