If your effort is moderate or vigorous, your daily activity routine already builds or maintains your cardio-vascular endurance – it is easy to fit in a walk etc. However, Canada’s Physical Activity Guide to Healthy Active Living recommends including Flexibility and Strength Activities in your day.
Flexibility / Stretching
Benefits
- Reduces the risk of injury
- Reduces muscle soreness, and stiffness
- Will improve performance in some sports
- Lower back problems are associated with poor flexibility in the back and hamstrings (upper back of legs)
- Maintains range of motion of the joints, so that you can continue your independence as you age (reach to tie your shoes, get in and out of the tub, reach the top shelf)
- Reduces arthritis pain
Fit it In!
- Canada’s Physical Activity Guide recommends Flexibility Activities 4-7 days a week.
- Do some gentle stretches before and after your walk, or other endurance activity
- Stretch while watching t.v. or on the commercial breaks
- Make the most of the bending, stretching and reaching that are part of your daily chores – gently extend a little further when mopping, gardening, vacuuming, washing the car
- Explore T’ai Chi, yoga, bowling, curling, dance
Safe Stretching
- Start with five minutes of light activity (easy walking) beforehand to warm up the muscles
- Stretch slowly and smoothly without bouncing or jerking
- Hold for about 20 seconds
- Release and repeat the stretch
- Avoid pain, stretch just until you feel the tension in the muscle
- Don’t forget to breathe
- Ask a fitness professional or get a good book on stretching if unsure what to do
Strength Activities
Benefits
- Help your muscles and bones stay strong – reducing the risk of osteoporosis
- Look and feel slimmer due to improved posture and toned muscles
- Improves walking, running and sport performance
- Improve balance, reducing risk of falls as we age
- Increase independence as we age, due to ability to walk around confidently, do daily chores like laundry, and housework, carry groceries etc
Fit it In!
- Canada’s Physical Activity Guide to Healthy Active Living recommends doing activities that build muscle strength and endurance 2-4 times a week.
- Many daily activities will help build strength. Consider putting more effort into them.
- Try activities that work both the upper body and lower body.
- Yard work – raking and carrying leaves, cutting and piling wood, digging in the garden
- Lifting and carrying groceries, kids, laundry
- Climbing stairs
- Using free weights or resistance bands while watching t.v.
- Incorporating a strength training routine at the gym