American Medical Association Family Medical Guide - American Medical Association [43]
You can increase your overall flexibility by making stretching a regular part of your warm-up and cool-down routines (see page 8). Stretching also can prevent or relieve muscle pain or cramps that can occur after vigorous exercise, especially in people who have just begun exercising after a period of inactivity.
The most important muscles to stretch are the hamstring (in the back of the thigh), lower back, and shoulder muscles. When you are stretching, keep the following tips in mind:
• Don’t stretch so far that you feel discomfort or pain; pain is a sign that you have stretched too far.
• Stretch slowly and smoothly; avoid bouncing or jerking.
• Hold the stretch. When you have reached a full stretch, hold the position for 30 seconds so your muscles and joints get the full benefit of the stretch.
Exercise-Related Problems
Weight-bearing exercises such as walking or jogging can put a lot of stress on your joints and muscles. Although everyone is at risk when starting an exercise program or when increasing the level of intensity or duration of an activity, overweight people are especially vulnerable to discomfort, pain, or injury from exercise. The most common preventable exercise-related injuries are sprains, strains, inflammation, and pain. If you have a serious injury, such as a broken bone, call 911 or your local emergency number or have someone take you to the nearest hospital emergency department.
Yoga and pilates are excellent forms of exercise for stretching and toning muscles because they put the joints through their full range of motion. These forms of exercise can also improve circulation, relieve tension, and reduce stress. You can probably find a yoga or pilates class at your local health club or community center; many businesses provide exercise classes for their employees. You can also learn the basic yoga postures and pilates exercises from videotapes and books.
Physical Activity and Children’s Health
Exercise is as good for children as it is for adults, and the habit of exercising regularly in childhood can lead to an active life in adulthood. Children who engage in regular physical activity gain a number of health benefits, including strong bones, muscles, and joints; lower blood pressure and improved cholesterol levels; weight control; improved self-image; and improved ability to handle stress. Many of these health benefits extend into adulthood. For example, exercising regularly before puberty may reduce the risk of bone fractures and heart disease later in life.
Encourage your children to stay physically active without pressuring them. Give your child a say in the kinds of activities he or she wants to engage in. Make sure the activities are appropriate to the child’s physical, mental, emotional, and social maturity. When helping him or her decide, consider the following guidelines:
• Ages 2 to 5 Children learn how to run, jump, throw, and catch. Encourage games that use these skills, but keep them simple and don’t encourage competition with other children.
• 6 to 9 years Children use the skills learned earlier to participate in simplified versions of games and sports. Continue to discourage competition in the early elementary grades. Instead, make sure every child participates.
• 10 to 12 years Motor skills and mental abilities are better developed at this age. Children can learn strategy and play organized team sports.
When your child exercises or participates in sports, make sure that he or she wears the proper clothing and uses the right equipment for the activity, including shoes that give good support and traction. Make sure your child has a sturdy bicycle and a helmet that fits properly, and make sure he or she wears it. Mouth guards are essential for protecting the teeth during contact sports such as football and soccer. Because of the way their bones and muscles grow, children and adolescents are prone to muscle tightness, especially in the