Exercise has a long list of health benefits that may be taken advantage of at any age. Participating in a regular exercise routine can minimize, or even prevent, several problems often associated with aging: increased body fat, loss of bone mass, decreased muscular strength, decreased flexibility, and slower reaction times. stretching in particular is an important aspect of an exercise routine for those who are older.
Physical fitness can be assessed in four categories: strength, endurance, balance and flexibility. Most forms of exercise focus on strength and endurance. Flexibility training and stretching, in turn, are often neglected. Flexibility training not only reduces stiffness in the body, but also helps the body to pump blood to muscles and nerves. Dynamic stretching helps alleviate the possibility of aggravation or re-injury if you have any musculoskeletal problems. It also helps maintain a good range of motion of joints. Dynamic stretching utilizes the contraction of antagonist muscles to stretch the targeted muscle. Envision the two main muscles of the leg working and moving together. as one muscle contracts and shortens, the brain sends a message to the opposite muscle torelax and elongate. Dynamic stretching enhances the body’s ability to safely elongate muscles. Many movements in yoga and tai chi incorporate this process.
The easiest way to improve your flexibility is with yoga or tai chi. Research is now highlighting the benefits of both yoga and tai chi for men and women alike, as an effective home exercise option to promote health and well- being. The benefits of yoga and tai chi can be enjoyed by any age group and across any range of fitness and flexibility. it doesn’t matter what level of flexibility you currently have.
Tai chi has been linked to impressive health benefits in all age groups. it is an ideal form of exercise for those limited by chronic pain or other conditions that limit more vigorous exercise. The combination of martial arts movements and deep breathing can even be adapted for those confined to wheelchairs. This safe form of exercise often times reduces chronic pain and stiffness. It can also improve strength, coordination, flexibility, and can condition the body as well. Studies have shown that the practice of tai chi can also improve the quality of sleep when practiced regularly. There is also a psychological benefit associated with the practice of tai chi, which has been shown to reduce the incidence of stress, anxiety, depression, and mood disorders.
Tai chi began as a martial art and incorporates slow and controlled gentle movements with regulated breathing and focused meditation. Research is now highlighting the many powerful health benefits that this practice provides. Tai Chi is a low impact, weight bearing, aerobic exercise that is also relaxing. studies now show tai chi promotes cardiovascular fitness while burning about 280-500 calories per hour. it can result in lowered blood pressure and improvement in immune system functioning while providing significant improvements in balance and coordination, which may prevent falls. because tai chi is one of the lowest types of impact exercise there are, many with arthritis are able to practice this form of exercise with little or no discomfort. for those that have incorporated and learned to enjoy Tai Chi in their lives, it’s no surprise that they’ve reported an improved quality of life. in practically every way this ancient practice appears to be good for you.
Yoga is also a beneficial exercise program to consider. yoga is an ancient practice that originated in India and has gained huge popularity in the western world. It is a form of exercise that incorporates stretching with movements to encourage strengthening and relaxation. yoga positions act to increase flexibility, tone muscles and increase lubrication of the joints, ligaments, and tendons. There are different styles of yoga, including ashtunga, which focuses on improving flexibility with developing strength. Hatha yoga focuses on improving flexibility and relaxation. Continued practice of yoga often improves posture and makes it easier for most to hold and maintain good posture. you may also become more aware of your posture, alignment and patterns of movement. it is beneficial for those with back problems, as it provides improved strength and flexibility of the spine.
Tai chi has been linked to impressive health benefits in all age groups.
Because the total body is challenged in ways that traditional exercise does not provide, yoga improves balance and coordination. Many people experience feeling more energized when they practice regularly.
the gentle stretching of muscles and joints has been said to flush out toxins of the body and encourage nourishment of the body’s connective tissues. the benefits of a better metabolism result from continued practice of yoga, which helps to keep your weight in check along with providing core strengthening to improve overall body strength and help heal and reduce injuries.
Both yoga and tai chi provide profound physiological benefits to increase cardiovascular and respiratory efficiency, musculoskeletal flexibility, increased endurance and energy, decreased pain, stress, anxiety and depression, with improvement in balance, coordination, sleep and immunity. It has been well documented that weight- bearing exercises strengthen bones and help prevent osteoporosis. both practices strengthen the mind-body connection, meaning that as you match your controlled breathing with the movements of the body, you can retrain your mind to find a place of calm and peace. both yoga and tai chi provide benefits that are apparent even after the first session. Most importantly, due to the low impact of both yoga and tai chi with controlled motion, there is a low risk of injury compared to other forms of exercise.
It never too early or too late to make exercise a habit in your life. you will be rewarded with a peaceful mind and a healthy body. Although stretching programs involve gentle exercises with minimal risks, any new form of exercise has the potential to increase your symptoms in the short term. It is important to consult with your health care provider prior to starting any new form of exercise if you have any concerns.
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