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How to maintain your flexibility and mobility over 40 years of age

How to maintain your flexibility and mobility over 40 years of age

As we age, our bodies tend to become less flexible and mobile. This can make it difficult to stay in shape and remain active. However, there are things that we can do to help maintain our flexibility and mobility into our 40s and beyond.

Here are some tips:

1. Stay hydrated – Drinking plenty of water helps keep our joints lubricated and reduces stiffness.

2. Eat healthy – Eating a diet rich in fruits, vegetables, whole grains, and healthy fats can help improve flexibility.

3. Get regular exercise – Exercise not only helps with overall fitness, but also specifically with maintaining flexibility and mobility. Try incorporating stretching into your workout routine.

4. See a doctor or physiotherapist – If you’re experiencing pain or loss of mobility, it’s important to see a healthcare professional to rule out any underlying medical conditions.They can also provide specific exercises or stretches to help improve your condition.

5. Use assistive devices – If you have trouble reaching something or getting around, don’t be afraid to use assistive devices such as a cane or wheelchair. By following these tips, we can help maintain our flexibility and mobility well into our 40s and beyond!

Get regular exercise – at least 60 minutes of moderate activity every day

By regularly incorporating exercise into your daily routine, you get many wonderful health benefits. A great way to achieve this is by aiming for 60 minutes of moderate physical activity each day. Exercise helps with weight fortification, blood-sugar regulation and cholesterol levels, as well as being good for your heart. In addition, it’s also an intense stress reliever that can help boost energy levels while improving mental health. Make it a point to get regular exercise; you will be glad that you did!

Eat a healthy diet – include plenty of fruits, vegetables, and whole grains

People should strive to eat a healthy and balanced diet as part of their everyday routine. Fruits, vegetables, and whole grains not only have essential nutrients and vitamins that fuel our bodies, but research has found that these foods can help protect against heart disease, cancer, diabetes, and other illnesses. Adding more of these items into your daily meals can improve overall health by providing long-term energy that will help in maintaining a healthy weight. Eating more fruits and vegetables while cutting down on processed foods and sugary snacks is an easy way to ensure your body is working optimally. Furthermore, incorporating plenty of whole grains into meals helps provide essential fatty acids and lower cholesterol levels. Achieving nutritional balance with a diet rich in fruits, veggies, and whole grains is an effective way to maintain overall wellness.

Drink lots of water – at least 8 glasses a day

Staying hydrated is an essential part of keeping your body healthy and functional. Adequate water intake can help ward off fatigue, improve digestion, enhance cognitive functioning, and even reduce the risk of disease. To reap these benefits, be sure to drink at least 8 glasses of water a day. While that may seem like a daunting task, it’s easier than you might imagine – try carrying a reusable water bottle around with you throughout the day and take sips every few minutes or so! You’ll be amazed at how quickly it’ll all add up.

Stretch regularly – at least 10 minutes every day

Regular stretching can provide great long-term benefits to your body, helping reduce the risk of injury and maintain flexibility during physical activity. It’s best to set aside at least 10 minutes each day for stretching – be it a simple stretch before going to bed or a dynamic stretch as part of a warmup routine – so that you’re getting into the habit of regularly taking care of your body. Not only does stretching help loosen and relax the muscles, but it also has the potential to improve posture and reduce stress levels. Make sure you’re listening to your body and adjusting each stretch appropriately for your level of comfort. With regular practice, you’ll soon find it easier to move with greater range and freedom, making activities like walks or even jogs less strenuous on your body.

Take breaks during extended periods of sitting or standing

Spending extensive amounts of time in a single pose can have serious consequences for your body – soreness, or worse, injury. Taking regular breaks during extended periods of sitting or standing can help to ward off such troubles and help you to remain productive. Getting up and taking a few minutes to stretch and move around can go a long way in keeping our bodies healthy. Make sure you are taking the necessary precautions when it comes to how long you spend stationary so that you can keep doing the things that you enjoy!

Practice good posture – sit up straight and stand tall

Good posture promotes overall wellbeing. Sitting or standing with your spine well-aligned helps to reduce muscle tension and can improve your breathing, digestion, and even circulation. You will also decrease your risk of long term damage to your muscles, bones, and joints when you practice good posture. Keeping the proper position while sitting and standing is an easy habit to build over time if consistent effort is put into it. Good posture has far reaching benefits that make it worthwhile to invest in maintaining it throughout the day – every day.

Regular exercise, a healthy diet, plenty of water, and good posture are all important for maintaining a strong and healthy body. These tips can help you avoid pain and injuries, and improve your overall health. If you’re looking for guidance on how to best incorporate these principles into your daily life, sign up for our functional training services SmartTeam™ or FocusPT today. Our expert staff will work with you to create a customised plan that fits your unique needs and lifestyle.

10 Best Flexibility & Mobility Exercises to Improve Overall Wellness:

1. Cat-Cow: This exercise is great for providing a gentle stretch to your back, neck, and shoulders. It helps improve posture, mobility, and range of motion in the spine.

2. Ankle Rolls: This exercise loosens up tight ankles and improves overall balance. It’s an important exercise for active people who need strong ankles and good balance to stay safe during physical activity.

3. Hip Circles: A great exercise to help loosen up tight hip flexors which can be a common source of back pain. Mobility in the hips also helps you move better, particularly when running or playing sports.

4. Shoulder Rolls: Improves shoulder mobility and opens up the chest area, helping with posture and overall flexibility in the upper body.

5. Cobra Pose: This yoga pose stretches the entire front side of your body from your feet all the way up to your neck and shoulders, improving both flexibility and core strength at once!

6. Hamstring Stretch: An important exercise for anyone looking to improve their flexibility as it helps to loosen up the tight muscles of the back of your legs.

7. Wide Leg Forward Fold: A great exercise for releasing tension in the lower back and stretching out the inner thighs. It’s also an excellent way to give yourself a mental break from long periods of sitting or standing.

8. Quad Stretch: This stretch helps to open up tight hips, particularly when you combine it with ankle rolls (mentioned above).

9. Thread The Needle: This is an effective way to release any pent-up tension in your upper body, especially in between your shoulder blades, neck and arms.

10. Child’s Pose: This yoga pose is great for calming down after a workout as it stretches out your back and legs. It’s also an excellent way to relax your mind and body before going to sleep.

These 10 exercises are easy to incorporate into any exercise routine or daily life and can help you improve flexibility, mobility, posture, and overall wellness. Investing in yourself through a few simple stretches each day can have huge long-term benefits for your health and wellbeing! Make sure you listen to your body as you move – if something hurts or feels off, take a break from the activity until it feels better. Remember that taking care of your body is key for living a happy healthy life!

For more information about improving flexibility & mobility, read our blog post on the topic or contact us to learn more about SmartTeam™ and FocusPT. Our expert staff is here to help you reach your fitness goals!


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