Flexibility

Fitness is as easy as 1,2,3!
Ideally, you should incorporate activities from the following three groups into your regular routine:

1) Endurance activities
2) Flexibility activities
3) Strength activities

Flexibility activities
Aim for 4-7 days a week

•	Flexibility activities, such as stretching and bending, keep your muscles relaxed and your joints mobile.
•	As people grow older, they tend to lose flexibility – usually as a result of inactivity rather than the aging process.
•	By keeping your muscles and joints flexible, you will release muscle tension and soreness, reduce your risk of injury and gain greater freedom of movement.

Examples of flexibility activities

•	gardening
•	vacuuming
•	golf
•	yoga
•	curling
•	dance
•	Tai Chi
•	stretching exercises

Safe stretching

•	Start with five minutes of light aerobic activity (easy walking etc.) before beginning your flexibility activities.
•	This warm-up period is important, so don’t skip it! A good warm-up helps your muscles relax and lengthen so you can stretch safely.
•	Stretch slowly and smoothly, without bouncing or jerking.
•	Use gentle, continuous movement or stretch and hold for 10-30 seconds.
•	Stop or change your activity if you feel any pain – aim for a relaxed feeling as you move through your stretches.
•	Don’t hold your breath! Inhale and exhale deeply as you exercise.
•	Remember to drink plenty of water to keep your fluid levels up.

Check out our Deskercises page for easy stretches you can do at work or at home!

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