Stretch after you move, and hold it a little longer

The American College of Sports Medicine says flexibility exercise is most effective when your muscles are warm, such as after a walk or a strength session. Its guidance for most adults is to hold each stretch for 10 to 30 seconds, while older adults may benefit from longer holds of 30 to 60 seconds. Repeat each stretch two to four times, for about 60 seconds total per stretch, at least two or three days a week. Daily stretching brings the biggest gains.

Try this today: after your next walk, try a hamstring stretch:

• Seated version: sit near the front of a sturdy chair. Straighten one leg in front of you, heel on the floor and toes up, without locking your knee. Keep your back long and lean forward slightly from your hips until you feel a gentle stretch along the back of your thigh. Hold, breathe, then switch legs.
• Standing option: rest your heel on a low step while holding a railing, and lean forward from your hips the same way.

Stretch to the point of mild tightness, never pain, and don't bounce.

Safety note: If you have osteoporosis, keep your back straight and bend from your hips rather than rounding your spine.

Sources

• ACSM Position Stand: Quantity and Quality of Exercise (Garber et al., 2011) (opens in a new tab)
• CCOHS: Office Ergonomics - Stretching at the Workstation (opens in a new tab)
• Osteoporosis Canada: Too Fit To Fracture exercise recommendations (opens in a new tab)