Best exercises: Daily stretching can help your joints stay happy, pain-free as you age

Best exercises for aged: Stretching daily can prevent joint stiffness, reduce the risk of arthritis-related pain, and improve balance and coordination, all of which are vital for independent living as we age (Image: Pexels)

Your joints naturally stiffen, as you grow old. Your bones too slowly lose their strength with age. Therefore, dedicating just a few minutes of stretching each day, can help you maintain your mobility and prevent several common problems related to ageing.

Stretching is a part of fitness, but it’s also for everyday living, says Dr Indramani Upadhyay, MPT (Ortho), HOD, The Center for Knee and Hip Care, Vaishali, Ghaziabad. She adds, “As you grow older, the muscles and tissues around your joints tend to become tight and less flexible. Reduced physical activity only adds to this problem, leading to limited movements, poor posture, and sometimes even falls or injuries.”

Dr Upadhyay, who is a senior physiotherapist specialising in orthopaedic care, explains, “Stretching daily can prevent joint stiffness, reduce the risk of arthritis-related pain, and improve balance and coordination, all of which are vital for independent living as we age.”

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She continues, "Whether it’s your knees, hips, shoulders, or spine, regular stretching helps maintain a good range of motion in the joints. It also boosts the production of synovial fluid, a natural lubricant for your joints, which reduces friction and keeps your joints moving smoothly.”

According to Dr Upadhyay, those who stretch regularly often notice less stiffness after sitting or upon waking up, improved posture and better spinal alignment, fewer muscle strains or joint injuries. “Plus, they are able to easily perform daily tasks like climbing  stairs, bending down, and more. This is because stretching keeps joints supple and makes everyday tasks easier," she says.

Stretching and bone health:

Stretching alone may not directly increase bone density. “However, it helps you perform weight-bearing exercises and activities like walking, light resistance training, or yoga that help in maintaining bone mass. It also corrects imbalances that can cause joint stress or injuries. For instance, tight muscles around the hips can lead to lower back pain or uneven pressure on joints,” she adds.

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Dr Upadhyay suggests some best stretching exercises and tips for older adults:

• Static stretching: Hold each stretch gently for 20 to 30 seconds. This stretching is best done after exercise or in the morning.
• Dynamic stretching: Practice gentle movements like arm circles or leg swings that warm up the joints before activity.
• Yoga and pilates: These combine stretching with strength, breathing, and balance. They are ideal for your fitness.

Stretching tips:

• Always warm up slightly before stretching to avoid injury.
• Stretch both sides of the body equally to maintain balance.
• Stop if you feel sharp pain, just a mild tension is enough.
• Try to stretch at the same time daily, either morning or bedtime works well.
• Last, but not the least, consult a physiotherapist if you have joint problems or arthritis.