Flexibility and Mobility As You Age
You wake up and realize one day you can't step out of bed with that same 'spring' in your step. When did that start?
We would all like to believe we will 'age with grace'; the running joke in my family is only my Father will age with Grace, as it's my Mothers name.
Guess what, aging gracefully can be yours too. I'm told often by my patients who are 60-70-80 years old their mind is the same as when they were in their 20-30's but their body is just not responding like that anymore.
At any stage of the game of life, improvements can be made. Investing time in yourself while paying attention to your body are key places to start. A little effort will go a long way. No matter your age or physical condition, you just have to start!
It is as much about lifestyle habits and discipline as knowing what your goals are and setting out to achieve them. Here are a few tips to help.
The importance of water and staying hydrated cannot be over stressed. DRINK MORE WATER! Keep alcohol and caffeine intake to a minimum. These products dehydrate the body, as they are both diuretics.
Living in the UAE dehydration is always a concern as the climate here is so harsh. During extreme heat we notice physical changes or signs such as sweating, dire Thirst to cope with the high temperatures. You lose water from all surfaces of your body even if you don’t see it as sweat. Being aware of your surroundings and keeping track of what you drink can help you avoid medical problems.
CHEERS to the health of your body with that refreshing glass of water!!
Get on up and get out there! Rather than meet your friends and family for a coffee go for a walk together. Walking is good for cardiovascular (your heart, artieries, and viens) and joint health. When you walk with someone, time and distance covered often pass faster then on your own. Conversation is an excellent mental stimulation, and you may be surprised at what you can learn from others around you. Building healthy relationships through these types of activities also contributes to our health. Vitamin D from sunlight and the hormones such a Serotinin (mood) that are stimulated by sunlight are essential to our wellbeing.
If you are not an active person naturally, slowly build up your stamina. Start with 10-15 minutes a day every day. At the start of each new week at 10 minutes to your time. Soon you will be walking miles! Grab that bottle of water and your friends; and hit the town or trails!
Stretching with Range of Motion for Joints:
Our bodies were designed to move in every direction! Well ok not every, but almost. Flexibility is one of those things; use it or loose it. As the body ages flexibility tends to be the first thing that goes. You need to work with what your body is giving you. Muscles are similar to elastic bands when you work with them slowly and gradually improvements can be seen overtime. 10 minutes at the start and end of your day will leave you feeling relaxed as well as less restricted in your body.
Start at your neck and work your way down the body. Taking each joint through the range that you have in it currently to warm up.
Below I have included an easy routine to follow. Do what you can today and tomorrow you will find yourself doing more!
Now that you have all the basics to get you going, have fun putting them into practice! Practice makes perfect, and perfection is living life freely in your body. Look for articles to come in a wide variety of topics. If you have a topic you would like to see discussed, leave a comment below!
Sarah G. Simone RMT, DO(MP)