Welcome to the Tuesday night edition of Carol’s Corner. Hope everyone’s week got off to a great start. Yesterday we had four torrential downpours. Thank God today was better. Gotta a bunch of pictures before we get started on tonight’s topic. Calling today’s outfit ” Contrasts in Beauty, White meets Black”.
You always have to be prepared with something to throw on when you’re in the store or a restaurant that is just too cold. This sparkly topper fits the bill perfectly.
Except for my FitBit band which was black with white polka dots and a white BandCuff, I opted for all white jewelry, as I thought that made a good contrast.
Now before I start on tonight’s topic, just gotta brag on my 7 Year old grandson. Here he is after his first race (at least I think it is).
He ran a cross country mile in 7:24.5. He was second overall only beaten by a couple seconds by an 11 year old. Way to go Noah!
Tonight addressing a topic a number of people were interested in. Stretching and it’s importance for the over 60 crowd, so here goes.
Starting by using material from NIH Senior health.gov.
The page is on flexibility, but it starts by mentioning four types of exercise. I will provide links to those sections later on. So here is how it starts. To get all the benefits of physical activity, try all 4 types of exercise-endurance, strength, balance , and flexibility.
MORE FREEDOM OF MOVEMENT
Stretching, or flexibility, exercises are an important part of your physical activity program . They give you more freedom of movement for your physical activities and for every day activities such as getting dressed and reaching objects on a shelf. Stretching exercises can improve your flexibility , but will not improve your endurance or strength. Thst is why you should incorporate all 4 in your exercise regimen.
FLEXIBILITY EXERCISES TO TRY
1.) Neck stretch
2.) Shoulder stretch
3.) Shoulder and upper arm raise
4.) Upper body stretch
5.) Chest stretch
6.) Back Stretch
7.) Ankle stretch
8.) Back of leg stretch
9.) Thigh Stretch
10.) Hip stretch
11.) Lower back stretch
12.) Calf stretch
HOW MUCH STRETCHING SHOULD I DO?
Do each stretching exercise 3-5 times at each session . Slowly stretch into the desired position, as far as possible without pain, and hold the stretch for 10-30 seconds. Relax, breathe, then repeat , trying to stretch farther.
You can progress in your stretching exercises. For example, as you become more flexible, try reaching farther, but not so far that it hurts.
1.) Talk with your doctor if your unsure about a particular exercise. For example, if you’ve had hip or back surgery, talk with your doctor before doing lower body exercises.
2.) Always warm up before stretching exercises and stretch after endurance or strength exercises. If you are doing only stretching exercises, warm up with a few minutes of easy walking first. Stretching before your muscles are warmed up may result in injury. ( Does anyone hear Leslie’s voice here?)
3.) Always remember to breathe normally while holding a stretch.
4.) Stretching might feel slightly uncomfortable; for example, a mild pulling feeling is normal.
5.) You are stretching to far if you feel sharp or stabbing pain, or joint pain– while doing the stretch or even the next day. Reduce the stretch so that it doesn’t hurt.
6.) Never “bounce” into a stretch. Make slow, steady movements instead. Jerking into position can cause muscles to tighten, possibly causing injury.
7.) Avoid “locking” your joints. Straighten your arms and legs when you stretch them, but don’t hold them tightly in a straight position. Your joints should always be slightly bent while stretching.
I am going to link you to this page so you can read and see specifics on doing each exercise. There are videos for some. Just scroll past these safety tips , and then you will reach the section on each exercise. I will also link you to the other types of exercise mentioned here.
http://nihseniorhealth.gov/exerciseandphysicalactivityexercisestotry/flexibilityexercises/01.html. Flexibility exercises
http://nihseniorhealth.gov/exerciseandphysicalactivityexercisestotry/enduranceexercises/01.html. Endurance exercises
http://nihseniorhealth.gov/exerciseandphysicalactivityexercisestotry/strengthexercises/01.html. Strength exercises
http://nihseniorhealth.gov/exerciseandphysicalactivityexercisestotry/balanceexercises/01.html. Balance exercises.
Here are links to other resources on the importance of stretching.
http://www.sparkpeople.com/resource/stretching_benefits.asp. Stretching guide
http://seniorliving.about.com/od/exercisefitnes1/a/stretching.htm Why stretching is great for older adults.
http://www.stretching-exercises-guide.com/exercises-for-seniors.html. Exercises for seniors, Stretching guide.
So all the seniors out there, hope this is another piece of the puzzle you will find useful in the journey, and of course most of this is good for anyone to use. Let’s keep on moving. As Leslie would say,” walk, walk, walk, walk, walk”. Till next time, God Bless. I leave you with this.