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STRETCHING – what you may be missing out on!

STRETCHING – what you may be missing out on!

Stretching regularly should not be overlooked by any individual at any age. It is an important factor that many people do not consider unless they are recovering from an injury, or are participating in instructed led activities. Stretching is a wonderful thing for your body, mind and soul to stretch any time of the day.

Upon waking – helps alleviate morning stiffness and centers your mindset for the day ahead

Mid day – helpful for those spending their time at a computer, in high stress jobs or on your feet for long periods of time

Evening – a wonderful time to unwind and relax and allow the body to restore from the day. Whatever time of day you choose to stretch, taking five – ten minutes is essential to maintaining a strong, flexible body.

I suggest holding each stretch for 10-30 seconds. Feel free to stretch for longer period of times depending on how your body feels and the types of activities you are participating in.

Stretching is key for maintaining mobility, flexibility, and overall well-being throughout our lives. Regular stretching helps increase your range of motion within your joints. It can also alleviate muscular imbalances and tightness to improve your posture. Pre-activity stretching routines help prevent muscle strains and sprains by warming up the muscles for movement. Athletes can benefit greatly from daily stretching by improving muscle coordination, balance and reaction time. Stretching stimulates blood circulation throughout the body improving the overall health and function of tissues,  joints, and muscles by delivering oxygen and essential nutrients to these areas. A final note in regards to daily stretching are the emotional and mental benefits that it provides. It can help improve focus, reduce mental stress and promote a sense of calmness and well-being. Stretching provides an opportunity for us for mindfulness and self-care. There are many stretching exercises available for you to do at home, the gym, outside, and even when traveling! Yoga is a wonderful modality for stretching as well. Check out local studios near you and also search for free classes via YouTube.

As with any new routine or habit, start with a small goal and gradually build up. Start with a goal of stretching 2-4 days per week, and you can add more stretch days in the future as you see fit. Hopefully you’ve taken away the importance of stretching from this blog! Not only will you feel more flexible, you will notice improved overall health from regular stretching. If you are looking for more tips to promote your general health and well-being, please reach out to me for coaching support!

Strength training and it’s many benefits

Strength training and it’s many benefits

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Strength training has evolved for me over the years. My understanding of it in my 20’s has grown now that I am in my 40’s. I used to only associate strength training with building muscle and being an athlete, this was incorrect. Yes, strength training will build muscle and increase endurance, both very important factors when you are an athlete, but you do not have to be an “athlete” to reap the benefits of strength training. Strength training will make you stronger. Being stronger allows us to perform our daily activities with ease, carrying groceries, playing with your kids, cleaning the house, going for walks. Now in my 4o’s, I have come to understand that strength training not only builds muscle, it makes your bones strong and helps to keep off that stubborn belly fat.

Bone density is an important factor to be aware of as we age in terms of strength. Strength training will keep and make your bones stronger. As we age, osteoporosis becomes a topic of concern. When your bones are more susceptible to fracture due to the lack of bone density, your daily activities may become limited or obsolete. Weak bones plays a part in having a weak spine and poor posture. Studies show that strength training over a period of time can help prevent bone loss and may even help rebuild new bone.

As you build more muscle and lose body fat through strength training, you will feel and appear leaner. Fat around the abdominal region may increase your risk of chronic diseases, including heart disease, type 2 diabetes, nonalcoholic fatty liver disease and certain cancers, it is important to keep the belly fat at a minimal not only for vanity but more importantly for health concerns. Strength training increases your metabolic rate, allowing your body to burn more calories at rest. Studies show that your metabolic rate may be increased for up to 72 hours post strength training. I love the idea of our bodies burning more calories even when we are not working out!

bicep curl with dumbbell

Both pilates and yoga are excellent practices to incorporate into your strength training routine. There are many classes online to get you started or check out a local class in your town! Both modalities will keep your body feeling young and strong. If you are a beginner to strength training, start with body resistance exercises such as pushups, crunches, squats, planks and wall sits. Reach out to me if you have questions about strength training and how to get started. I would be happy to set up a customized training program for you that can be done at home or at a gym!

wall sits can be done anywhere!

forearm planks

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