Muscle flexibility and joint stiffness quickly set in as you age past your 30s and 40s. This makes it hard to move around and maintain an active lifestyle. So, how do you overcome stiffness and stay fit while growing old?
This quick blog will teach practical tips like stretching and consuming muscle-friendly foods like protein powder to boost flexibility. Swipe Up!
Tips to Stay Flexible as You Grow Old
While age can’t be reversed, the stiffness that comes with it can indeed be prevented/reversed. Here are a few lifestyle tips that will help you stay flexible with age:
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Do Foam Rolling
Some studies have revealed that the use of foam roller is equivalent to short-term flexibility gains compared to traditional stretching. For example, using it on your thigh can increase muscle flow and improve flexibility. So, roll up and down on your thigh three or four times, then rock your leg side to side a few times on the roller. Watch this video to learn about foam rolling. Other self-myofascial tools include massage sticks, balls, and percussion devices. Self-myofascial release can loosen up tissue in just a few minutes.
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Perform Dynamic Stretching Instead of Static Stretching
Dynamic stretching is about moving back and forth through the range of motion of your joint without resistance of holding. Here is an example of a dynamic stretching: do 15 leg swings and during that just allow your leg to find its natural motion range as it swings back and forth.
Dynamic stretches do not include “holding the stretch.” In general, you tend to expand your range of motion through a movement with repetition but need to strive for maximum range. Some dynamic stretches are hip openers, butt kicks, and Frankenstein walks. For effective warm-ups, you might include:
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Practice Stretches That Target Your Weakest Areas
Pay extra special attention to tight areas. The stretches that you need the most are usually the ones that are hardest for you. If your hamstrings are flexible but tight in your hip flexor regions and calves then increase your stretching time on these areas. If you spend a lot of your time sitting at a desk, your chest and the front of your hips will benefit from some stretching. If you are very loose everywhere, then you do not need to attempt to increase flexibility past a normal joint range of motion. Your time will be better spent strengthening muscles that support your joints.
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Take Foods That Improve Muscle Flexibility
Multiple studies have proven that protein intake is vital to maintaining muscle health. Consume protein immediately after exercise to supply nutrients for muscle recovery, repair, and renewal. This can prevent soreness and keep your muscles flexible as you age. You can get protein from natural foods like poultry, fish, lentils, etc. You may also visit supplement stores to buy the best protein products, such as whey or soy protein, to improve your muscle health and fitness.
To Sum Up
Body stiffness and lack of muscle flexibility are common issues people face with age. You can combat this problem by doing dynamic stretching exercises targeting your weak body areas, rolling foam, and taking protein-rich foods. Remember that ageing is a natural process that can reduce flexibility with time, however, these tips can help you age like fine wine.