When I first thought about Strength and Stretching, I wanted to talk about how to get stronger and become more flexible. The more I thought about it, the more I realized that there are two meanings to this.
Let's talk about what I was intending initially.
There are two areas in fitness that often get overlooked. Strength, as in physical strength, and stretching, or maintaining range of motion (abbreviated ROM).
Strength and muscle mass start to deteriorate when we are in our 30's. And, although we won't maintain that same muscle mass throughout life, we can slow down the decline. What does that mean for us in the day-to-day? It means that we need to take an active stance in the health and maintenance of our bodies - literally. The American College of Sports Medicine recommends strength training 2-3 days per week at an exertion level of 8 out of 10, concentrating on major muscle groups using 8-10 different exercises. That my consist of using weights, whether free weights, resistance bands, or something like Pilates.
My personal preference for strength training is free weights. The free weights I use are not a barbell with big plates on each end, but dumbbells and kettlebells. Not that barbells are bad. I still use them on occasion - with little plates on each end. Free weights are just more true to life - what is known as functional exercises. I don't know about you, but I rarely sit in a chair and lift something heavy straight up. But, I do find myself in a squat position trying to lift something off of the floor or reach overhead to get something down from a top shelf. When we are standing and lifting, rather than sitting and lifting, we also engage our core muscles. I'm a big fan of exercises that use multiple muscle groups in one exercise. Just like I love one pot meals! LOL
Resistance bands are nice because they're portable and Inexpensive. Pilates is also a nice option, but you will have to attend a class with a trained instructor. Pilates was developed by Joseph Pilates, who used bedsprings to help rehab WWI patients during their recovery. That early equipment has now been designed into the Reformer. "When fitness enthusiasts are asked about the benefits of Pilates, most will talk of abdominal strength and definition. However, while the coveted six-pack abs is one of the most apparent benefits of Pilates practice, the true advantages of Pilates are more than skin-deep. This age-old exercise method corrects postural alignment and facilitates fluidity of movement, thereby enhancing grace and coordination." As stated by Lisa Marie Mercer, of Love to Know. It's no wonder it's still popular today.
There are so many benefits of strength training, beyond the obvious ones of maintaining strength and getting "pumped" up. For one, it also improves bone density due to the pushing and pulling of muscles attached to our bones. Another is mobility. We need our muscles strong to do quite a few daily tasks, like carrying laundry baskets, going up and down stairs, and getting in and out of a chair (my brother will NOT allow my mom to get a mechanical lift chair - and, thankfully, she doesn't need one!).
On a cellular level, it increases the number of mitochondria, the little powerhouses in our cells that produce ATP (the form of energy consumed by our cells), which means that you're burning more calories even when you sleep! Who doesn't like that? It also increases fat and sugar metabolism within our cells for a short time after a workout. I'm liking the "fat" metabolism, for sure!
It also improves mood and mental health, and, gosh darn it, just makes me feel accomplished. The idea of replacing my fat cells, that look like cottage cheese, with muscle cells that have shape and definition, makes me feel good about myself and my body!
Now, don't go out and lift like you used to when you were in high school. That's going to end bad. Believe me. I've been there. The pain, no matter how excruciating, is temporary, but it also keeps you from wanting to workout again. Start light, practice proper form, and work your way up. If you aren't familiar with strength training, getting a personal trainer or joining a Pilates class may be a good idea. They will correct any bad habits that start to develop. They will also push you more than you would if you worked out on your own. And, the knowledge and encouragement they provide is priceless.
I don't know about you, but my flexibility has also decreased as I've aged. In college I used to be able to do the splits (right and left leg, not the middle splits). Then, I started long distance running, which really put a damper on my flexibility, and that's when I was good about stretching! Boy, I'm not even close to the splits now! Anyway, (rabbit trail - coming on back around) I mentioned ROM earlier, and that is so important to keep us mobile.
As you may have guessed, stretching is also important for our bodies, good health and aging well. The main benefits include to reduce injury, reduce stress and improve posture. For me, it also helps me sleep better at night, probably due to some controlled breathing as well as relaxing tight muscles. Which brings me to the difference between stretching and yoga. Many may think they are the same, but the intention of each is different, as defined by Benna Crawford from Love to Know:
"In stretching, the intention is to lengthen muscles and make them more flexible while increasing the range of motion around a joint. Stretches target an isolated muscle or muscle group.
In yoga, the intention is mind-body awareness, flexibility, balance, and strength. Yoga is an ancient mental, spiritual, and physical discipline designed for holistic mastery over body and mind in a quest to achieve enlightenment."
I have to say that I like the stretches and flow of yoga poses with the controlled breath work, but I'm not too into the holistic enlightenment part of it. When I stretch out, I often do many of the yoga poses I've learned. Many mornings, as I wake up and get the dogs up to go outside, I wonder why I don't stretch like they do when I get up. A little upward-facing dog, downward-facing dog, back to upward-facing dog may be a good practice to start!
Much like with weight lifting, the first session or so can cause some pain the next day, so don't attempt the splits your first day. There are, of course, recommendations for stretching, too. The American College of Sports Medicine suggests 2-3 times per week, but it's more effective to do stretching daily. What I really like about stretching is that I can do it most anywhere and I don't need any equipment, not even shoes!
This brings me to the second strength and stretching those two words brought to mind - about the strength we need, the fortitude and resilience, to get through the challenges of life and the stretching, the growth and forward movement, to instigate change.
Unfortunately, no one is immune from hardship, so we are each going to have to draw from our inner strength at some point. I am driven toward reciting my favorite Psalm when I need strength:
I lift up my eyes to the mountains—
where does my help come from?
My help comes from the LORD,
the Maker of heaven and earth.
Psalm 121:1-2
Or, the verse I have had hanging in my boy's bathroom for years - which may explain why they miss, hmmm - that has inspired and driven me to finally take the steps to fulfill my purpose... and the namesake of this business:
Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the LORD your God is with you wherever you go.” Joshua 1:9
Stretching, on the other hand, is where we move outside of our comfort zone. It means taking action even though we may feel scared, doubtful, uncertain. We stretch and grow when we challenge our status quo, when we take chances. It's where we draw from our strength to try new things, learn from our mistakes, and face our fears. And, that leads me to another favorite verse:
For God has not given us a spirit of fear and timidity, but of power, love, and self-discipline. 2 Timothy 1:7
Power. Love. Self-discipline. Wow! That's good stuff! All of those characteristics are required in full force when we're stretching ourselves - whether physically or mentally. Go and conquer those fears. Stretch beyond what you would expect of yourself.
I feel that the second strength and stretching may be necessary for some who are not familiar, comfortable with or committed to the first strength and stretching. When you may feel apprehensive about trying something new or changing your routine because you may not be good at it, feel unsuited for it, or not sure how to fit it into your day, even though you know it's good for you. We've all been there! I hope that today these verses, that I've relied on in times of inaction, will give you the strength and courage you need to pursue the stretches and challenges you've been wanting to make, whatever they may be.
If you don't want to go it alone but feel you need someone in your corner to stretch your way to health goals. I'm here. Fill out the application and let's talk!
In Courage, Dani
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