When people think about fitness,
they often focus on strength, weight loss, or cardio. But there’s another key
piece that’s just as important—especially as we get older—and that’s flexibility.
Flexibility plays a major role in
how comfortably and safely your body moves every day, from tying your shoes to
lifting groceries or enjoying exercise without pain.
Let’s break it down in a simple,
practical way.
The
Basics of Flexibility: Why It Matters More After 35 |
What
Is Flexibility?
According to the American College of
Sports Medicine (ACSM), flexibility is the ability to move a joint through
its complete range of motion (ROM). In simple terms, range of motion means how
far and how smoothly a joint can move in all directions.
An important thing to
understand—especially for beginners—is that flexibility is joint-specific.
Improving flexibility in your shoulders won’t automatically improve flexibility
in your hips or ankles. That’s why a full-body flexibility routine is
essential for healthy movement.
Several factors influence how
flexible a joint is, including:
- How stretchy the muscles and connective tissues are
- The health of the joint capsule
- Muscle temperature (warm muscles move better)
- Tissue tightness and viscosity
Other influences include age,
activity level, sex, past injuries, and genetics. As we age—particularly
after 35—muscles naturally become tighter, making flexibility training even
more important.
Why Is Good Flexibility So
Important?
1.
Protects Your Joints
Poor flexibility can place excessive
stress on joints, increasing the risk of joint pain, stiffness, and
long-term deterioration. Maintaining healthy ROM helps joints move as
they’re meant to—smoothly and safely.
2.
Makes Everyday Life Easier
Good flexibility helps you perform activities
of daily living (ADLs) like bending, reaching, walking, and standing up
from a chair—without discomfort or strain.
3.
Reduces Injury Risk
Limited flexibility increases the
likelihood of muscle strains and joint injuries. On the other hand,
being too flexible (called hypermobility) can also increase
injury risk by reducing joint stability. The goal is balanced flexibility,
not extreme stretching.
4.
Supports Better Balance and Stability
Flexible muscles allow better
movement control, which improves balance and coordination—a key factor
in fall prevention as we age.
5.
Helps Relieve Pain and Stiffness
Regular stretching can help reduce:
- Low back pain
- Muscle tightness
- Postural discomfort
- Cramps and aches
It also promotes relaxation and
reduces daily stress on the body.
Flexibility
and Aging: What You Should Know
As we get older, joints may become hypomobile,
meaning they move less than normal. This can lead to stiffness, poor posture,
and reduced confidence in movement.
The good news? Flexibility can be
improved at any age. Even beginners over 35 can see noticeable improvements
with consistent, gentle stretching.
Key Takeaway for Beginners Over 35
Flexibility isn’t about touching
your toes or doing extreme poses. It’s about:
- Moving comfortably
- Protecting your joints
- Staying independent
- Reducing pain and injury risk
A simple, full-body flexibility
routine—done consistently—can dramatically improve how you feel and move in
everyday life.