The Best Exercise To Stay Flexible, By Age

Person stretching on their walkI’ll rant to anyone I know about the importance of maintaining muscle mass as we age to prevent conditions like sacropeonia and even osteoporosis. Cardiovascular health has also been linked to longevity. But what about flexibility? Though it might be less talked about than the other two, this, too, has been linked to a longer life, especially among men.You may know the importance of lifting weights for strength and understand that everything from tennis to cycling and running can improve your heart health. What, though, does a person to increase their flexibility – and does it change over time? We asked personal trainers to share their thoughts:In your 20s and 30sJames Bickerstaff, a personal trainer at Origym, told us: “In your 20s and 30s, your body still has natural elasticity, so muscles and joints move easily and recover quickly”.Nonetheless, he adds, sitting for long periods of time (as you may do for work) can hold your flexibility back. “To maintain mobility, focus on stretching major muscle groups by performing dynamic stretches such as leg swings for the hips and static chest openers for the upper body,” he advised.“Short daily sessions, along with activities like yoga, Pilates, or tai chi, can help prevent stiffness.” In your 40s and 50s Trainer and owner of Made Possible Personal Training, a gym which works mainly with those aged 50 and up, Heather Lachance, said: “One of the biggest things I try to help people understand is that losing flexibility isn’t a given”. But in our 40s and 50s, she said, more of us notice we’re not as flexible as we used to be.“At this stage, adding 10 minutes of mobility work a few times a week, especially dynamic movements before workouts and static stretches afterwards, can go a long way,” she advised. “Leg swings, hip openers, thoracic rotations, that sort of thing. It doesn’t need to be complicated; it just needs to be done consistently.” For his part, Bickerstaff recommends swimming and dancing alongside stretches.In your 60s “In your 60s and later years, joints become less mobile, cartilage thins, and muscles tighten more easily,” Bickerstaff explained.“This can make everyday tasks feel restricted and raise the risk of falls. At this stage, flexibility work is about protecting independence and helping you move safely.” Lachance stated that yoga and pilates can be great in this decade as they provide a “low-impact” form of exercise.In your 70s and beyond At this age, Lachance said, “The conversation becomes more about maintaining independence, things like being able to get up off the floor, move confidently through space, and reduce the falling risk.“Here, I pair flexibility with balance and strength work. Chair-based stretching, simple guided routines, and daily movement all play a role.” Sated hamstring and tricep stretches can help, Bickerstaff agreed, as can resistance bands and plain ol’ walking ― gentle, daily movement is key. “No matter the age, the message is the same: you don’t need to be able to do the splits, but you do need to move well enough to live your life without restriction,” Lachance ended. “Flexibility is really about freedom! Freedom to keep doing the things you enjoy without pain or hesitation.” Related...Going To Bed After This Time May Affect Healthy AgeingIt’s Called A ‘Fart Walk’, And It May Be The Secret To Healthy Ageing, Doctor SaysThe 5 Signs Ageing Experts Use To Rate Your Odds Of A Healthy, Long Life

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