The importance of physical activity in maintaining good health is undeniable. It can help prevent obesity, diabetes, heart disease, stroke, and even dementia. Federal guidelines recommend at least 150 minutes of moderate-intensity activity each week, emphasizing that any movement is better than none at all.
However, the question of what should happen before and after physical activity remains less clear. Should stretching be a part of the routine, and if so, to what extent?
Dr. Kelley Gabriel, an expert in public health at the University of Alabama at Birmingham, acknowledges the controversy surrounding stretching. There are various types of stretching, and the reasons people stretch differ greatly, making it challenging to assess its effectiveness.
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Although stretching has been shown to improve range of motion, making body movements easier, there is no consensus on whether it enhances athletic performance or prevents injuries.
Dr. Gary Liguori, an expert in exercise guidelines, notes that there is limited evidence that not stretching before a workout is harmful for the average person. He emphasizes that the risk of muscle injury is minimal for most individuals who do not engage in aggressive exercising.
The decision to stretch or not ultimately comes down to personal preference, according to Gabriel. While stretching may not necessarily be beneficial, it is also not harmful when done properly.
However, a lack of stretching can lead to decreased range of motion over time, particularly for sedentary individuals or those who do not engage in a variety of physical activities, Liguori warns.
The ACSM guidelines focus on maintaining flexibility, recommending stretching at least two to three times per week, with daily stretching being preferable. They suggest movements to increase flexibility in each major muscle group.
Liguori emphasizes that there are correct and incorrect ways to stretch. Avoiding strain on the lower back and harmful twisting movements are key considerations in effective stretching.
Both Gabriel and Liguori caution against bouncing while stretching, advising slow movements within the joint’s range of motion to prevent injury.
Functionality should be the focus of stretching, according to Liguori. Stretching should help individuals perform daily tasks and maintain independent living by improving flexibility.
Methods such as yoga and Pilates are recommended for overall flexibility and range of motion, as they involve various positions that promote flexibility.
In addition to flexibility benefits, yoga has been shown to help older adults maintain mobility, balance, and independence. It may also have neurological and cognitive benefits as individuals age.
Overall, proper stretching can help individuals regain lost range of motion, providing improved flexibility over time.
covers heart and brain health. Not all views expressed in this story reflect the official position of the American Heart Association. Copyright is owned or held by the American Heart Association, Inc., and all rights are reserved.
