You’ve heard the term “aging gracefully,” but what exactly does that mean? Perhaps it was someone’s perspective on how everything seems to slow down as we age. Our movements become slower, more deliberate. We take our time walking places. To an untrained eye, it may almost seem graceful, but in reality, we move slower because our joints hurt or our muscles seem don’t stretch as far. And when our movements become slower, we are actually loosing a precious commodity: our flexibility.

            Put simply, flexibility is how we move. It is how we perform everyday tasks like reaching into a cabinet or loading a dishwasher. Maintaining flexibility becomes increasingly important as we age. The structures of our joint and muscle tissue are elastic. As we grow older, the tissues around our joints begin to thicken, thus lending themselves to less range of motion and an inability to bend as easily. Therefore, we don’t stretch our muscles as much, and they get tighter and more restrictive, then our ability to move as easily decreases substantially.

            Flexibility leads to better balance, which is especially important when carrying bags of groceries or holding wiggly grandchildren. People who are flexible and have a better balance can also prevent themselves from falling.

            The risk of falling rises with age. According to the National Institutes of Health, more than one in three adults ages 65 years or older falls each year. More than 1.6 million older adults visit emergency departments for fall-related injuries, and falls are the number one cause of fractures, hospital admissions for trauma, loss of independence, and deaths.

            Unfortunately, many older adults are afraid of falling. Even those who have not fallen have a fear of losing their balance and breaking a bone. This fear can become debilitating leading many older adults to avoid activities such as walking, shopping, or taking part in social activities. Falls are not inevitable. Older adults can take action to avoid falls by maintaining flexibility and balance.

            Maintaining flexibility is one step adults take towards maintaining an active and healthy life. According to Dr. Richard Ackerman, geriatric-medicine specialist at the Medical Center of Central Georgia, “Our joints don’t move as well as they did when we were younger,” he says. “Unfortunately, the fear of falling prevents more adults from becoming active. Their physical activity decreases, their flexibility diminishes, their fear of falling increases, or perhaps they do fall. Eventually, they become unable to live independently. It’s a vicious cycle.”

            Because flexibility is such an important part of maintaining an active and healthy lifestyle, the Center for Disease Control (CDC) recommends that all adults should incorporate flexibility training into their physical activity each week. Exercises that get your heart rate up, increase your endurance, improve strength, balance, and flexibility should all be part of your exercise program. Stretching ensures that you can help keep your joints flexible, which will help you move with more freedom and comfort. Flexibility exercise in its simplest form stretches and elongates muscles. Stretching brings easier movements and reduced pain in your joints.

            If you think you might enjoy group exercises, many health providers around Central Georgia offer stretching classes. These group classes meet weekly or bi-weekly to stretch and maintain flexibility.

            If you think you’d like to stretch at home, make sure you begin your day with stretches. Like a cat waking from a nap, you can stretch in the morning when you wake up, but make sure you take it easy. Especially for adults with back problems, osteoporosis, or conditions that decrease natural range of motion, consult your family physician before beginning any physical activity. Try some of these guidelines when you being a stretching routine.

* Always warm up for about 10–15 minutes.

* Stretch each part of your body.

* Don’t stretch beyond your natural range of motion. If it hurts or feels unusual, don’t do it.

* Don’t bounce during your stretches. Each stretch should be smooth and relaxing.

* Don’t hold your breath when you stretch. Just as your muscles are stretching, breathe deeply and stretch your lungs.

            Disciplines that incorporate stretching with breath control and meditation include yoga and tai chi. Yoga and tai chi are the fastest growing health and fitness programs in the country. From 2000 to 2006, participation in yoga and tai chi increased nearly 136 percent (SGMA 2007 Sports & Fitness Participation Report).

            Yoga is a mind-body exercise that combines stretching and controlled breathing to achieve relaxation and a stabilized mood. Yoga originates from the Sanskrit word meaning a “union,” of mind, body, and spirit. Today, we understand yoga to mean “poses” or “postures.”

            Yoga originated anywhere from 4,0000 to 8,000 years ago in India as a spiritual exercise or religion. When it came to America, yoga took on a less spiritual approach and began to focus on a more physical approach that included stretching and breathing. Western participants focused intently on poses that stretched tight muscles to increase flexibility and range of motion in the legs, back, hips, and shoulders.

            According to Yoga Journal, a 2008 study indicated 18.4 percent of yoga participants are over 55. The study also indicated that, “Yoga is no longer simply a singular pursuit but a lifestyle choice and an established part of our health and cultural landscape,” says Bill Harper, publisher of Yoga Journal. “People come to yoga and stick with it because they want to live healthier lives.”

            Tai chi, or tai chi chuan, is another form of meditative exercise. Translated as “the supreme ultimate boxing system,” tai chi began as an ancient form of martial arts. Its slow, relaxed movements encompass the whole body. There are many types of tai chi, but all types are performed standing. Doctors recommend tai chi for people who might need help improving flexibility and rebuilding muscle strength. Tai chi’s movements gently take the joints through their full range of motion while emphasizing breathing and inner stillness. Often called “meditation in motion,” these graceful movements recently have been used for people with arthritis and other bone- and pain-related disorders.

            According to the Wisconsin Medical Journal (2006, Volume 105 Number 7, pp. 42–46), a recent study examined the changes tai chi brought for older patients suffering from pain, balance problems, reduced muscle strength, and osteoarthritis. Participants in tai chi had “35 percent less pain, 29 percent less stiffness, 29 percent more ability to perform daily tasks (like climbing stairs), as well as improved abdominal muscles and better balance.” Older women with osteoarthritis were able to perform safely the tai chi movements improving their arthritic symptoms, balance, and physical functioning.

            Another study by Wolf and colleagues at Emory University School of Medicine found that tai chi reduced the risk of falling by 47.5 percent. Scientists at the Oregon Research Institute found that tai chi when older adults participate three times a week, the program decreases the number of falls, the risk for falling, and the fear of falling.

            “Study after study has shown tai chi to be extremely safe for participants, especially the elderly,” says Ackerman. “Participants have shown improved flexibility, balance, gait, and self-confidence.”

            The freedom flexibility provides can only be appreciated once it’s lost. Maintaining flexibility and reducing the risk of falls continues to important to maintaining active lifestyle. Finding fun ways to do that helps not only to enjoy the activities but also to keep doing the activities. So, find a class or a fun way to maintain your flexibility and keep your muscles flexible and actively moving.