Is Stretching Worth It?
Staying physically active is a big commitment, the benefits are clear: regular exercise is proven to help you live longer, control weight, and increase energy. [1]
According to the American Heart Association (AHA), moderate-intensity aerobic exercise is a key part of a heart-healthy exercise routine. The AHA also recommends doing strength training. When considering adding anything to your physical activity routine, your first thought might be… it’d better be important! [2]
Is stretching worth doing?
Research shows that stretching and mobility exercises are important for keeping your body moving well with less risk of injury. The good news about stretching is that a little goes a long way. You don’t have to spend a lot of time (in fact, it’s important to avoid doing too much) stretching to experience the benefits. [1]
Here are some great things you can get from stretching:
Avoid injury: Having too much tension in your joints and muscles can make them vulnerable to injury. Stretching can loosen up tight muscles, as long as stretch safely. That means not bouncing while you stretch, not aiming for pain, and warming up for a few minutes before stretching.
Stay independent: Keeping your body mobile is one of the to maintaining your independence for as long as possible. Stretching can help increase your range of motion and keep you able to move with less pain.
Improve mental wellbeing: It’s no secret — experiencing tension in your body can make it hard to feel good, both physically and emotionally. Research shows that stretching can improve your focus and mood. [3]
Not sure where to start? Try some stretches that target your major joints: hips, back, shoulders, knees, torso, and neck. Adding a yoga or stretch class to your routine is another way to get the benefits of stretching. If you’re going to try on your own, make it part of your warm-up or cool-down routine. Choose stretches that target the muscle groups that tend to get tight: hips, all parts of the thighs, torso, neck and shoulders. Hold each stretch for 10-30 seconds. Try stretching — it just might become a ritual you look forward to.[4]
Stretching: Focus on Flexibility. Mayo Clinic.
American Heart Association Recommendations for Physical Activity in Kids and Adults. AHA.
9 benefits of stretching. Medical News Today.