HealthyLife Articles

Tag: flexibility

Benefits Of Stretching

BE FIT

When most people think of exercise they envision cardio or weight training. But, no workout routine is complete without stretching. Here are six unique benefits.

Improve flexibility

Flexibility is a well-known benefit of stretching. To increase your range of motion, hold each stretch for 90 seconds.

Prevent injury

Stretching increases blood flow to joints and muscles, decreasing stiffness and reducing the risk of injury.

Decrease tension

Stretching releases tension in your muscles, but it can also release mental tension if you take time to be still and breathe.

Calm the mind

Unlike vigorous exercise which pumps you up, the slow pace of stretching can be soothing for your mind.

Counteract the effects of sitting

If you are one of the many people who spend a lot of time sitting, stretching is essential to keep the body limber.

Promotes mindfulness

Stretching provides the chance to notice how your body feels, an essential aspect of mindfulness.

© American Institute for Preventive Medicine

January 23, 2026
No Time To Exercise? Move Your Body Instead

BE FIT

Exercise is great for your health. But sometimes it’s hard to fit it into a busy schedule. Don’t worry – you can do movement instead.

If there are days when you don’t have time for exercise, you can still move. Adding movement into your day is a way to improve your health without investing as much time. There’s no gym or special equipment involved.

Why should I move more?

Studies show that people who move their bodies every day live longer than those who don’t. It’s also good for the environment. If you walk or bike to your destination, you save gas and carbon emissions. If you take the stairs instead of the elevator, you save electricity.

Movement ideas

Not sure how to get started with movement? You can find things that work for your life. Think about ways you can move instead of sit. Here are some ideas:

*Avoid the elevator and take the stairs if you can.You can burn calories two to three times faster climbing stairs than walking briskly on flat ground. Can’t take it the whole way? Take the stairs halfway and the elevator the rest of the way. Try to take stairs instead of escalators, too.

*Park farther away from the front door and walk a little more whenever possible.Many studies have shown that people who live in cities walk more and weigh less than people who live in areas where they drive more.

*Whenever possible, bike or walk instead of driving.People who commute to work by biking or walking tend to weigh less than people who always drive.

*If you live far from where you are going, consider driving part of the way and walking the rest of the way.Even a half-mile walk is good movement.

*Choose hobbies you enjoy that are active, but don’t feel like exercise.This may include gardening, dancing or walking while listening to music or an audiobook.

*Walk in place or lift weights while watching your favorite TV show.Stretch or walk in place while talking on the phone at home or work.

Sources: American Heart Association, Veterans Health Administration

© American Institute for Preventive Medicine

January 23, 2026
Stay Fit For Life By Getting Flexible

BE FIT

Flexibility is your range of motion throughout the joints of your body. A rigid joint may not function well and can limit your ability to move with ease.

A healthy range of motion allows you to bend down to tie your shoes or reach up high to get something out of a cabinet. If you want to move well, you need to be flexible!

Tips to improve flexibility

* Stretch your muscles daily.

* Take regular stretch breaks, especially after long periods of inactivity.

* Make time to stretch after you exercise when your muscles are warm.

* Hold each stretch for about 90 seconds.

* Only stretch to the point of “comfortable discomfort,” never pain.

* Breathe deeply and relax while stretching.

© American Institute for Preventive Medicine

January 23, 2026
Get Flexible!

Fitness

To be truly fit, you need to be limber. The following stretches can help you achieve that goal.

Side Stretch

Stand straight with your legs spread comfortably. Clasp your hand above your head. Lean from the waist as far to the right as is comfortable without moving your hip. Repeat, leaning to the left.

Sitting Stretch

Sit on the floor with your legs extended and at least 6 to 10 inch apart. Keeping your back straight, bend forward with arms outstretched as far as is comfortable and hold the position for 8 to 10 seconds. Don’t strain or bounce.

Horizontal Leg Stretch

Lie on your back with both legs outstretched. Be sure to keep the small of your back flat against the floor. Bend your right knee and raise it until your foot is a few inches off the floor. Keeping your leg straight, slide your left leg to the left along the floor. Slide it back and lower the other leg. Repeat, alternating legs.

Don’t Do These Stretches

The following stretches, although popular, may injure you or aggravate an existing ailment like a back or other orthopedic problem. Avoid:

The plow. In this stretch, you lie on your back and raise your legs until your feet are resting on the floor behind your head.

The hurdler’s stretch. For this one, sit on the floor with one leg extended forward and the other extended behind you, with the knee bent.

The toe touch. This familiar stretch requires you to bend at the hips to touch your toes, with your legs straight and knees locked.

© American Institute for Preventive Medicine

January 23, 2026
Move Your Way

Fitness

The key to moving more is finding and doing activities you really enjoy. Dancing, walking, gardening…if it moves you and makes you happy, it works! When you do move, work toward 20 minutes a day of moderate to vigorous levels of movement. Regular physical activity helps with weight management and improving cardiovascular health. Add some weighted hand gloves for increased resistance and to build muscle while you move.

Be More Earth-Friendly

Want to help the earth while exercising? Plogging – or picking up trash while you jog or walk – is one way you can do your part to keep your community, and the environment, clean.

© American Institute for Preventive Medicine

January 23, 2026
Stretching And Rehabilitation

Healthylife® Weigh

Part 5

These exercises make your body more flexible. This helps you prevent injury during exercise and everyday activities. Stretching can also help you relax and is a tool for stress management. Tips:

* Stretch all muscle groups. Induce mild tension (not pain or burn) for 10 to 30 seconds.

* Don’t bounce while stretching. Make movements slow and controlled.

* Breathe slowly. Inhale while stretch is released. Exhale when moving into the stretch.

* Stretch after each cardio or resistance training workout.

* Stretch as a stand-alone workout or as a way to wind down at the end of the day.

Examples of Stretching Exercises:

Shoulder Shrug: Shrug your shoulders up toward your head. Then lower them. Repeat 4 times. Slowly circle your shoulders forward 8 times and then backward 8 times.

Hamstring Stretch: Sit on the floor with your right leg straight. Bend your left leg and touch your foot against your straight leg. Stretch forward to touch the toes of your right foot. Hold for 4 counts. Then do this on the other side.

© American Institute for Preventive Medicine

January 23, 2026
Types Of Physical Activity

Healthylife® Weigh

Part 5

All exercise helps with stress management, heart health, and weight management. The more intense the activity, the more calories you burn.

Combine different forms of physical activity to get the most benefit. This guide breaks physical activity into three categories:

1. Cardio Training

2. Resistance Training

3. Stretching & Rehabilitation

© American Institute for Preventive Medicine

January 23, 2026
How To Stretch The Right Way

BE FIT

Do you skip stretching after your workout because you don’t have time? This may be a mistake: stretching can have benefits for flexibility, range of motion, and blood flow to the muscles, according to the American Academy of Family Physicians. But to reap these rewards, stretching needs to be done correctly. Be sure you follow these tips:

*Never stretch cold muscles.If you haven’t been moving, it’s not a good time to stretch. The best time is right after your workout, or at least after a 5-10 minute warm-up.

*Don’t bounce.Use smooth, slow, controlled movements. Bouncing can actually harm muscles.

*Breathe.Be sure you’re breathing in and out, and not holding your breath.

*Hold it.A good stretch should last at least 30 seconds, and you may want to hold some for up to 60 seconds.

*Stretch until you feel it, but don’t go too far.Stretching should feel good, not painful. If it hurts, back off the stretch until it’s comfortable, then hold.

If you have a strained muscle, sprain, or other injury, talk with your doctor before stretching or starting any exercise. People with chronic conditions, such as diabetes, arthritis, and heart disease, should also seek their doctor’s advice on the safest exercises for them.

© American Institute for Preventive Medicine

January 23, 2026
3 “S”S To Get Fit During The Holidays

BE FIT

Do you assume the holidays are too busy for exercise? Think the holidays are just about treats? Keep these three tips in mind and you could have a fit, healthy and happy holiday season!

1. Short bursts: Make your exercise bite-sized! Ten minutes of exercise here and there can be just as effective as 30 minutes at once. Try a quick walk first thing in the morning, at lunch and after work.

2. Stress relief: Is the holiday season too stressful? Exercise is one of the most effective ways to lower stress hormones in the body. Make time to move and you’ll feel great mentally and physically.

3. Savor it: Exercise doesn’t have to be a chore. Pick something you like, or play your favorite music while doing it. Make exercise your “me time.”

Sources: National Institute of Diabetes and Digestive and Kidney Diseases, U.S. National Library of Medicine

© American Institute for Preventive Medicine

January 23, 2026