With busy lifestyles, most people are not getting in the amount of physical activity that is recommended. Adults should aim to get approximately 150 minutes of moderate to intense physical activity per week.
You can try to maximize the amount of physical activity you get each week by doing the following:
- Find a gym partner to keep you motivated during the week. Spend at least 20 to 30 minutes every day to develop a consistent schedule
- Go on walks. Whether it is at your local park or in a mall; try to get moving whenever you can! Walking helps you maintain balance and strengthen your bones
- Play a sport. Getting together with a team will force you to stay active while having fun on the field!
Why you need to stretch after physical activity:
- Eases your muscles: It is common for your muscles can get tense after a workout as your muscles are doing the work. Stretching for 15 minutes post-workout will remove the tenseness that may occur from the workout
- Eliminates toxins: After physical activity, the muscle excretion process releases Lactic acid. The body also releases toxins in the form of hydroxyproline. The combination of these chemicals is what causes you to feel the soreness that occurs in your body the next few days. This soreness is healthy and should subside within 24 to 48 hours.
- Reduces the risk of injury: If you have an intense workout or have had long hours of physical activity, your muscles have likely been overworked and are prone to getting injured or torn. To ensure your muscles reach a full recovery, you have to make sure you are stretching them right after your workout. Some stretches you can do include the overhead triceps stretch, touching your toes, piriformis stretch and any others you like!
- Calms your heart rate: After you finish your workout, going from an escalated heart rate to an abrupt decrease can be why you feel dizzy or nauseated. Stretching will gently decrease your heart rate as you are still working the muscles but not at a total standstill. This is much better for your body!
- Better Sleep: Getting in a good stretch each night before you go to bed will ultimately relax your body and mind. Do a quick 5 minute stretch before you sleep so your muscles can relax and get rid of any tension accumulated from the day.
Remember to stretch to keep your body and it’s muscles healthy!