CULTURALQA 11-2023-20 The two QA BELOW are from yahoo opening page on 20-11-2023.
Q1 WhyYour Flexibility Declines With Age, and What to Do About It A1 ByAlyssa Hui Nov 14, 2023 My note- Lengthy but very informative answer. Read atleisure time. If you're struggling to touch your toes or reach thetop kitchen shelf, it's time to focus on flexibility. In This Article What Is Flexibility, Why It Matters, Why It Worsens With Age, 4 Ways to Help Being flexiblemeans more than just being able to touch your toes or do a split. It also means being able tomove your body and complete daily tasks like tying your shoelaces, getting outof bed and carrying groceries without discomfort, pain or restrictions. However, as we age, we lose a small amount of ourflexibility. Andexperts agree that increases our risk of injury, hinders our ability to performdaily activities with ease and may add to a decline in overall quality of life. But what causes changes in flexibility as we age, andare there things we can do to preserve and improve it? Here'swhat you need to know, according to experts. What IsFlexibility Flexibility,according to the American College of Sports Medicine, refers to the ability ofsoft tissues (such as muscles, ligaments and tendons) to move and stretchseamlessly throughout a complete range of motion. Ideally you can do all this without causing pain orrestrictions, Kemly Philip, MD, PhD, a physical medicine and rehabilitationphysician with UTHealth Houston and Memorial Hermann, tells LIVESTRONG.com. "This means that soft tissues, such as a muscle,can stretch and contract freely, like a new rubber band out of thepackaging," Dr. Philip says. Simply put, flexibility is how far you can move muscles and joints inany given direction. However,multiple factors can impact your flexibility, according to Tyler Detmer, PT, DPT, an orthopedicphysical therapist at Washington University in St. Louis. Muscle length, neuromuscular control factors (how well your braincontrols your muscles), individual anatomy and unique body structure and howdifferent body tissues work together are just a few. Age, gender, activitylevel or injury might also come into play. "When most people think of flexibility, theythink of being able to stretch to the ground with their hands or pulling theirarms behind their torso. To be flexible means far more than this and can have asignificant impact on functionality throughout our daily lives," Detmersays. Flexibility vs.Mobility According to Dr.Philip, while flexibility is about how well a muscle can stretch, mobility refers to how well a jointcan move through its full range of motion. You might have flexiblehamstrings, but it's good joint mobility that lets you touch your toes, climbstairs, or get up from a chair without any trouble. Detmer adds thatmobility involves your ability to actively control your body or joint withinyour full range of motion. The key difference between flexibility and mobility is the "activecontrol of the body." While you might be flexible through a certainmovement, like during a passive stretch (where you stay in one position for aset time), you may still struggle to perform the same movement on your own. "One commonexample of this would be when someone is having their hamstring stretched whenthey are lying on their back," he says. "After stretching for severalminutes, they'll see a short-term improvement in their flexibility, which mayallow them to bend down to tie their shoes or pick up objects up off the floor. On the other hand, mobility would be the individual's ability to perform thesemovements at all times, regardless of when they are stretched. In general, flexibility is about how stretchy yourmuscles and soft tissues are, while mobility is about how well your joints movewhen you’re active. Both are crucial for your overall physical health andperformance. Why FlexibilityMatters Maintaining flexibility, particularly as we age, is acritical aspect of overall physical health and wellbeing, Detmer says. By allowing your joints tomove more freely and your muscles to stretch further, good flexibility makeseveryday activities and tasks, like turning one's head while driving, bendingdown to tie shoelaces, carrying groceries, or reaching for items, easier. Dr. Philip points out that inadequate flexibility canlead to poor mobility, which, over time, can increase the risk of developingchronic musculoskeletal or spine-related pain. "These functional limitations can restrictindependence with activities that ultimately provide meaning, such as gardening or cooking, and can evenbe associated with the development of mood disorders such as anxiety ordepression," Dr. Philip adds. Flexibility alsoplays a critical role in injury prevention, Dr. Philip says. When your body can movewithin its natural range, it's better equipped to handle sudden movements orstressors without strain or damage. If your shoulder is not able to go throughthe full range of lifting your arm overhead, attempting to stow a carry-on on aflight puts you at a greater risk of injury or muscle strain. One of the more common injuries resulting from poorflexibility is lower back pain, Detmer says, often caused by stiff leg musclesthat pull the lower back into abnormal positions during movement. While a consistent flexibility program isn't going to"100 percent prevent pain and reduce injury risk, it can significantlyreduce the likelihood and severity of pain and problems with our functionalactivities," he says. Why Flexibility Worsens With Age One primary factor why flexibility tends to declinewith age is because of the reduction in physical activity, particularlyexercises that focus on stretching and strengthening, Dr. Philip says. Changes in our lifestyle and habits, oftenaccompanied by age-related medical conditions, can lead to a more sedentarylifestyle. This lack of physical activity can promote muscle shortening,resulting in decreased flexibility and limitations in joint range of motion ormobility, she adds. Malachy McHugh, PhD, director of research at NISMAT,Manhattan Eye, Ear and Throat Hospital, tells LIVESTRONG.com that aging itself also has a direct impact on muscle and joint structures. As we get older, we lose muscle mass and get weaker.As part of this process, McHugh explains, our muscles become shorter, andhaving shorter muscles decreases our functional range of motion. "So, as we get older and move less, we will losemuscle mass and motion. The available motion in a joint or series of joints will change basedon the demands placed on them," McHugh says. "Add to that the loss ofmuscle mass that is inevitable with aging, and you have difficulty reachingdown to tie your shoelaces or to cut your toenails." Other factors that can affect flexibility as we ageare changes to the muscle and joint structure itself due to inflammatoryconditions like arthritis, Dr. Philip adds. "These structural orinflammatory changes can affect the ability of muscles to passivelystretch." 4 Ways to Preserveand Improve Flexibility As You Age There are things you can do to maintain or improveflexibility in your later years, Detmer says. "The more often we move ourjoints through their range of motion, the better we can maintain ourflexibility and mobility," Detmer adds. "It takes consistencyto create these changes in flexibility, but just because we are older does notprevent us from improving." It's important to remember that promoting flexibilityand mobility as we age will look different for every individual depending ontheir impairments or medical conditions, Dr. Philip says. "You can be proactive by reaching out to aphysical medicine and rehabilitation specialist or your primary care physicianto oversee a focused physical therapy program," she adds. "Thisphysiatrist-led approach can enable older individuals to maintain theirflexibility, mobility and overall functional independence and physicalwellbeing." Here are thehabits that experts recommend you do consistently to preserve and improveflexibility as you age. 1. StretchRegularly One thing that people can do to preserve and improvetheir flexibility is to stretch regularly for a few minutes a day, especiallyat the start and end of an exercise program, Dr. Philip says. Keep in mind thatimproving flexibility does not happen overnight — it's the result of regularand consistent stretching over time. The two mostcommon types of stretching she recommends that have been proven to be effectiveat increasing flexibility are static stretching and dynamic stretching. Static stretching involvesstretches that you hold in place, while dynamic stretching is an activemovement where joints and muscles go through a full range of motion. "Static stretching, or holding a position for a certain amount of time,should be followed by dynamic stretching, where joints go through their rangeof motion in repetition," Dr. Philip says. "This can includeexercises such as head rolls, leg swings, hip circles or lunges." Detmer adds there are other exercises that you canfocus on that will target flexibility, function, and movement: Half-kneeling ankle dorsiflexion stretch Half-kneeling thoracic rotation windmills Standing toe touches Assisted standing cervical flexion and extension "This is not an exclusive list and needs to bedone appropriately, it should not be painful," he adds. "Start offeasy and through a comfortable range of motion and try and move further andfurther as your body allows with improvements over the course of weeks andmonths." If you notice any issues with movements or exercises,reach out to your medical provider or physical therapist for individualguidance. 2. Avoid Sittingfor Long Periods Another way topreserve flexibility is to avoid sitting for too long. When you sitfor several hours, your muscles, particularly those in the lower back, hips andlegs, are in a shortened position. When prolonged muscle shortening occurs, it can leadto a loss of flexibility and therefore limitations in mobility and an increasedrisk of muscle imbalances and discomfort, Dr. Philip says. Sitting for long periods can also lead to earlymuscle fatigue, weakened core stabilizers and tightening of the hip flexors,according to Yale Medicine, which can increase the stress on your lower backand reduce spine flexibility. Make an effort to include shortbreaks from sitting in your daily routine by standing up, stretching, going ona walk, parking farther away or opting to take the stairs. These small butfrequent activities can help counteract some of the negative effects ofprolonged sitting. 3. Strength Train If you're trying to improve your flexibility, it'simportant to stay physically active and incorporate some strength trainingexercises in your routine, Dr. Philip says. Moving and strength training in general helps build andmaintain muscle mass because it encourages a full range of motion in the joints.This can help preventstiffness and ensure that your muscles and tissues remain supple and flexible. You can increase the stability and strength of yourjoints by doing these strength exercises a few times a week to stimulate muscleand bone growth: Squats Wallpush-ups Calf raises Lunges Dr. Philip also suggests incorporating balance movementslike standing on one foot or heel, integrating daily walks, engaging in danceor swimming or marching in place during a brief commercial break. All of these activities can contribute to buildingendurance, enhancing mobility and promoting overall motion. And remember:Maintaining "consistency and pacing yourself is key," she says. 4. Foam Roll The last thingthat experts recommend to preserve and boost flexibility as you age is foamrolling, which is a myofascial release technique. Foam rolling can also be used to alleviate muscletightness, soreness and inflammation, especially if it's associated with injuryor exercise, and it can help improve your range of motion, Dr. Philip says. "A foamroller can assist with stretching, increase blood flow, and loosen tight musclegroups, directly improving flexibility," she adds. It's important to note that while foam rolling can bea valuable tool for increasing flexibility, it should be used in conjunctionwith other flexibility exercises and practices. Q2 Whatis the Average Miles a Person Can Walk Per Day? A2 By… UpdatedJul 8, 2019 The averagenumber of miles a person can walk a day depends on the person. Want to know how many miles you can log on dailywalks? The average miles walked per day really depend on the individual. Anaverage means the person will have the ability to walk this distance every daywithout pushing too hard. Everyone IsDifferent The number of miles should be based on capabilityfrom the perspective of consistency to ensure the distance is possible as adaily average. Forexample, walking 18 miles in a single day while requiring a full week ofrecovery is not a basis for an average number. Age, stride length,endurance level, past injuries and numerous other factors also influence theaverage number of miles an individual can comfortably walk each day. Best Walkers inthe World The line between walking and running is verydistinct, and that reality places a cap on the maximum distance a person canwalk in a single day. A runner can increase the pace significantly, and ultra-marathon competitions showcaseindividuals completing the incredible 100-mile distance in 12 hours, orhalf a day. Very few walkers will reach that mark in less than 24 hours, and completing thatdistance as a daily average is simply out of the question.A select fewcompetitive speed walkers can cover a mile at incredible speeds. British Olympicspeed walker Tom Bosworth set the world record mile at 5:31.08, which is incredible— but clearly does not represent the average person. Even this Olympic championcannot walk that pace consistently across a number of miles. His own pace wouldgradually decrease, creating an average distance that is greater and fasterthan most individuals but still less than the pace set by the first mile. Consistency IsKey The most capablewalkers in the world in terms of distance are the people who walk every day.This is not necessarily related to sports or fitness purposes either — many peopledo not own vehicles, and walking is a primary mode of transportation. Compiled and posted byR. Gopala Krishnan, 80, on 20-11-2023. -- You received this message because you are subscribed to the Google Groups "Thatha_Patty" group. To unsubscribe from this group and stop receiving emails from it, send an email to [email protected]. To view this discussion on the web visit https://groups.google.com/d/msgid/thatha_patty/755630238.3412777.1700490839366%40mail.yahoo.com.
