Flexible Benefits

We take part in aerobic activity to improve our cardiovascular endurance and burn fat. We weight-train to maintain lean muscle tissue and build strength. Those are the two most important elements of a fitness program, right?

Actually, there are three important elements. Often neglected is flexibility training. That neglect is regrettable, because flexibility training:

• Allows greater freedom of movement and improved posture

• Increases physical and mental relaxation

• Releases muscle tension and soreness

• Reduces risk of injury

Some people are naturally more flexible. Flexibility is primarily due to one's genetics, gender, age and level of physical activity. As we grow older, we tend to lose flexibility, usually as a result of inactivity rather than the aging process itself. The less active we are, the less flexible we are likely to be. As with cardiovascular endurance and muscle strength, flexibility will improve with regular training.

Stretch For Success

Before stretching, take a few minutes to warm up as stretching cold muscles can cause injury. Begin with a simple, low-intensity warm-up, such as easy walking while swinging the arms in a wide circle. Spend at least 5 to 10 minutes warming up prior to stretching.

When performing any stretch:

• Start each stretch slowly, exhaling as you gently stretch the muscle.

• Try to hold each stretch for at least 10 to 30 seconds.

Avoid these stretching mistakes:

• Don't bounce a stretch. Holding a stretch is more effective and there is less risk of injury.

• Don't stretch a muscle that is not warmed up.

• Don't strain or push a muscle too far. If a stretch hurts, ease up.

• Don't hold your breath.

Fitting Stretching Into A Compressed Schedule

Time constraints keep many people from stretching. Some complain they just don't have time to stretch; others hurry out of their fitness classes before the cool-down exercises are completed. Ideally, at least 30 minutes, three times per week, should be spent on flexibility training. But even a mere five minutes of stretching at the end of an exercise session is better than nothing. And all aerobic activity should be followed by at least a few minutes of stretching.

Here are some tips for fitting stretching into an overstuffed schedule:

1. If you don't have time to sufficiently warm up before stretching, try doing a few stretches immediately after a shower or while soaking in a hot tub. The hot water elevates muscle temperature enough to make them more pliable and receptive to stretching.

2. Try a few simple stretches before getting out of bed in the morning. Wake yourself up with a few full-body stretches by pointing the toes and reaching the arms above your head. This can clear your mind and help jump-start your morning.

3. Take a stretching class such as yoga or tai chi. Scheduling a class will help you to stick with a regular stretching program.

Want to Lose Weight? Then Pay Attention!

Picture this: You're sitting in a movie theater, popcorn and soda in hand, chatting with friends and waiting for the show to start. Finally, the lights go down and you reach for the popcorn and you realize you're scraping the bottom of the barrel.

That's right — you managed to eat the whole thing while you weren't paying attention.

The good news is you're not alone. A new study of healthy-weight women revealed that even restrained eaters consumed significantly more calories when they were distracted than when they were alone without outside stimuli.

Researchers from Hospital Hotel-Dieu in Paris, France recruited 41 women, ages 26 to 55, to eat lunch once a week under four different conditions in a laboratory setting.

They were alone without distraction, alone while listening to recorded instruction on how to focus on the taste of their food, and alone while listening to a tape of a detective story.

And they ate lunch with three other women who were also participating in the study.

Despite reporting equal levels of hunger under all four conditions, they ate considerably more calories while listening to the detective story.

Researchers recommend that people who wish to maintain or lose weight avoid eating while watching TV, talking on the phone or listening to music, all activities capable of derailing even the best weight-loss efforts.

How Old Would You Be, If You Didn't Know How Old You Were?

Think about that question. If suddenly your birth date was stricken from your memory, how old would you feel? Consider your physical health, your mental health, and most importantly, how you feel about yourself. Would you be younger or older than your birth date?

Now consider those people that you know in your life of whom it's often said, "he/she is so young for their age." Why is that? Generally these are people who are fully engaged in their lives. They "make" rather than "take" time for the things they care about-despite the same pressures we all have. Chances are they to have jobs, children, aging parents, and a mortgage. In spite of this they participate in forms of exercise, and leisure activities that they enjoy. They get sick, and have work deadlines, but get right back at it, once these pass. They also make conscious decisions about everything from their eating habits, to letting go of worry, and laughing.

Every one of us has the capability of living this way regardless of our circumstances. It takes a conscious decision to start making changes that serve us, one "simple step" at a time. Keep in mind that these do not have to be enormous, life changing habits that require a complete schedule re-write. They can include starting a bedtime ritual so you can sleep more peacefully, drinking less caffeine late in the day, bringing whole fruit to work every day, beginning a walking ritual at least twice a week, or performing some strength training exercises for 10 minutes in the evening.

Here's an exercise for you to try that can be life changing. Think about 2-3 things that you could start doing today that would have the greatest impact on your personal health, and write them down. Now look at your weekly schedule, and see where these new habits might fit, or, where you might write down a reminder for yourself, e.g. "Drink more water", "Last caffeinated beverage by 2:00 p.m." Make these appointments with yourself and treat them with the same sense of purpose that you do those with others. If you have to cancel for some reason, re-schedule immediately.

Remember to start with small changes. These are the ones that will build your confidence, and lead to larger ones. Are you younger, or older than your birth date? Start today, and start feeling younger.