Life after 40 can be challenging, and you must always stay active. Instead of listening to our body, which seems to get tired quickly, we look for relaxation when we are not so busy. Sitting on a couch and watching TV for hours is not relaxation. It can be termed as body abuse if you overdo it. As a result, our bodies tend to lose strength and flexibility.
While not everyone aspires to be a gymnast, flexibility is still crucial for anyone to do everyday activities without strain or pain. You cannot expect to reach optimum fitness after 40 if your body has limitations with all-round mobility. Men can boost their range of motion in many ways, even after 40.
Some of them are:
- Warm up with dynamic stretching exercises before the exercise
- Static stretching after workouts
- Pushing and pulling objects, but not too much
- Getting a regular deep tissue massage
- Yoga, Tai Chi, Calisthenics, Karate, etc
- Foam Rolling
- Taking dietary supplements for joint health
- Seeking treatment for arthritis
- Eating the right foods or supplements for joint nutrition
- Getting plenty of rest
- Exercising regularly
- Avoiding sitting posture for extended periods
- Maintaining a healthy weight
You can prevent workout injuries by working on your flexibility, mainly after you have crossed 40 years of age.
By being flexible at this age, you can avoid the following:
- Straining to your muscles and disks. It can happen when you do something as simple as turning to the sides or getting out of bed.
- Stress on your shoulders when you lift heavy objects.
- Sudden backaches that you feel when you stand up after sitting down for a while
- Stooping to retrieve something or powering on the mowers
- Pain and discomfort that you feel while going up and down the stairs
Flexibility stretching can be broadly classified as:
- Static stretching – These are the stretch positions you need to hold for an extended time, about 30-45 seconds. It will take time to see the results, but your body will become more and more flexible with consistent practice. You may take years to master advanced stretches.
- Dynamic stretching – It involves the swinging of legs, arms, back, or hips forward and backward or sideways. Aim for 10 to 15 swings per leg or arm. It is best done in the mornings to set the muscle length or as a warm-up before any cardio exercise. You will need to gradually keep increasing the stretch as you swing to improve your mobility range.
There are a lot of mobility workouts that can help you become flexible and strong. We will be talking about them elaborately in the upcoming posts.
Maintaining flexibility after 40 is crucial for your overall well-being. You can improve joint health by incorporating practices like warm-ups, dynamic and static stretching, hydration, controlled exertion, deep tissue massage, and activities like yoga or Tai Chi. When supplemented with a balanced lifestyle, these practices will help you prevent injuries, correct your posture, and improve blood circulation.