“Stay limber and loving and a little bit loony.” This was on the inside cover of my music book at choir practice last night. It made me smile. It was intended as advice for choir directors but it struck me as good counsel for getting old. I do pretty well in the loving and loony aspects. Relationships and a fun loving frame of mind make life rich, colourful and fun. But judging from the stiffness in my shoulders and spine, I need a little work in the limber department.
Physical fitness is an important aspect of living well to a hundred and twelve. The expected developmental changes that are a part of aging can cause functional decline if we’re not diligent in providing our bodies with activity and movement. Strengthening exercises and aerobic activity are advocated for healthy bodies at all ages and stages of life. Staying limber has received less attention, but may be one of the most important considerations for aging.
As we age, muscle and bone mass decrease. Cartilage, the connective tissue that lines our joints, becomes thinner and less lubricated. Ligaments and tendons become drier and stiffer, and tend to shorten. All of this causes our joints to feel stiff, sometimes even contract and become a bit flexed. As well, the discs between vertebrae lose fluid and become thinner while the connective tissue holding the vertebral joints together grows less flexible. I can feel the discomfort in my joints as I write. I noticed it when I tried to carry my little 6 month old granddaughter. I push through it when I go for walks, or ski or skate. I’m active, but lately I’ve been missing an important ingredient from my fitness routine.
I have done yoga regularly for a number of years, but in the past few months I have neglected my practice. And I feel it! Just a half hour a day of yoga poses stretches my back, mobilizes my shoulders and hips, and makes me feel like a million bucks. I’m not a joiner, so I prefer using a video series and practicing in my own space and on my own schedule. But there are classes available in most communities, even this little place in rural New Brunswick. Yoga is for everyone regardless of age or fitness level because good practice encourages you to work at your own pace and within your body’s limitations. The poses can be adjusted for individual levels of flexibility and strength. All you need are a mat and some stretchy clothes. The improvements in flexibility, strength and balance from a regular yoga practice are remarkable.
If you feel that yoga is not for you, gentle stretching exercises might be the way to go. Just remember to “start low and go slow”. If you have been inactive for a long time, get some expert advice to help you avoid injury, and consult your primary health care provider if you have any medical conditions. Check out this website for some examples of stretches http://www.webmd.com/fitness-exercise/guide/how-to-stretch , and this one for common stretching mistakes http://www.huffingtonpost.com/2011/07/08/stretchingmistakes_n_892444.html?slideshow=true#gallery/32271/0
If you have access to a pool, swimming is a great activity for joint movement and health. And if you’d rather be dancing, that’s a good one for joint health as well. Cross training and Pilates employ a variety of movements outside of the norm and can be beneficial for flexibility as well as strength and aerobic fitness. Whatever you choose to do to improve your flexibility, do it regularly, gently, and slowly. And keep it up—don’t be like me.
Hmmm. Just enough time for some yoga before lunch. This could be the start of something good.