At 68, Denise Austin, the iconic fitness guru, continues to inspire with her boundless energy and youthful spirit. Her secret? A consistent stretching routine that keeps her feeling good and energized. Here’s a deep dive into why stretching is crucial, especially as we age, and how you can incorporate it into your daily life, inspired by Denise’s approach.
The Power of Stretching: Why It Matters at Any Age
Stretching isn’t just about touching your toes; it’s a cornerstone of overall health and well-being, particularly as we get older. The benefits are far-reaching:
- Improved Flexibility and Range of Motion: Aging often leads to stiffness, limiting your range of motion and making everyday tasks challenging. Stretching helps loosen muscles and improve joint flexibility, enabling you to move more freely.
- Enhanced Balance and Reduced Risk of Falls: Balance issues become more prevalent with age. Stretching, by improving muscle strength and flexibility, plays a key role in maintaining stability and preventing falls.
- Reduced Aches and Pains: Chronic pain, especially in the back, hips, and knees, is a common complaint among seniors. Stretching alleviates muscle tightness and improves posture, reducing discomfort.
- Boosted Circulation: Stretching increases blood flow to muscles, nourishing tissues, speeding up recovery, and reducing inflammation.
- Supports Mental Well-Being: Stretching isn’t just good for your body; it’s great for your mind. It can help relax tense muscles, reduce stress, and enhance feelings of well-being.
Denise Austin emphasizes the importance of staying active and flexible for feeling your best. Her stretching routines are designed to be simple, effective, and accessible to people of all fitness levels.
Denise Austin’s Go-To Stretching Moves
Denise recently shared a simple stretching routine that she loves for “staying energized,” even while traveling. Here’s a breakdown of her five-move routine:
Assisted Squat: Place your hands on a kitchen counter with your feet slightly wider than shoulder-width apart. Lower down into a squat, bringing your thighs parallel to the floor, using the counter for balance.
Squat to Lateral Leg Raise: Begin in the same position as the assisted squat. When you stand up from the squat, place one hand on your hip and raise the corresponding leg out to the side, with the outer thigh facing the ceiling. Repeat on the other side.
Alternating Lateral Leg Raises: Similar to the previous move, but without the squat. Begin with one hand on the counter and the other on your hip, swinging the leg on that side up and out, like a pendulum.
Assisted March: Place your hands shoulder-width apart on a counter, feet together, about two feet from the counter, creating a slant with your body. Keeping your chest up, alternate bringing each knee up toward your chest.
Lower Back Stretch: With your hands on the kitchen counter and feet stacked directly below your hips, lean forward, bringing your hips back and upper body down until it is parallel to the floor. Keep your legs mostly straight with a slight bend, engaging the muscles in the backs of the legs.
Other Effective Stretching Exercises for Seniors
While Denise Austin’s routine is a great starting point, here are some other stretching exercises particularly beneficial for seniors:
- Seated Trap Stretch: Sit upright with your arms at your sides. Hold the side of the chair with your right hand and tilt your head to the left side, dropping your left ear toward your left shoulder. Keep your shoulders relaxed. Repeat on the other side. This stretches the muscles on the sides of the neck and upper shoulders, common areas for tension.
- Standing Calf Stretch: Stand facing a wall with your palms flat on the wall. Step back with one leg, pressing your back heel down toward the floor while moving your hips and front knee toward the wall. Keep your back leg mostly straight and your feet facing forward. This increases range of motion at your foot and ankle.
- Seated Hip Flexor Stretch: Sit in a chair with your feet flat on the floor. Drop one leg off the side of the chair and scoot toward that side. Reach your leg back as far as you can while keeping your knee and toes facing forward. Stay upright and continue to reach your leg back.
- Knee Rocking Exercise: Lie on your back with your knees bent and your feet flat on the floor. Keep your knees together as you allow them to rock to one side, reaching towards the floor. Keep your shoulders and arms against the floor. This improves rotation through your hips, lower back, and upper back.
- Overhead Side Stretch: Stand with your feet shoulder-width apart and raise your arms over your head, interlocking your fingers if possible. Keeping your torso long, slowly lean to the left. Hold, return to center, and repeat on the right side. This can also be done while sitting.
- Tricep Stretch: Stand or sit tall with your feet hip-width apart. Raise both arms over your head, bending your right arm so that it’s positioned behind your head. Place your left hand on your right elbow and gently pull your elbow down towards your back. Repeat for your left arm.
- Knee to Chest Stretch: Sit comfortably in a chair. Grasp your right knee and slowly pull it towards your chest. Hold, then gently guide your leg back down and repeat with your other leg. This improves mobility in your hips and knees and the flexibility of your lower back.
- Soleus Stretch: Stand facing a wall. Place your right foot in front of your left and place both hands on the wall for support. Slowly bend your right knee until you feel a stretch in your lower left leg, keeping your left heel on the floor. Swap the positions of your feet and repeat.
- Seated Torso Stretch: Sit tall in a chair, cross your arms over your chest. Twist towards your right as much as you can, trying to rotate only your torso while keeping your bottom on the chair. Hold, return to center, and repeat on the other side.
- Cat-Cow Stretch: Start on all fours with your hands below shoulders and knees below hips. Gently round your back up toward the ceiling (like a cat) while tucking your chin toward your tailbone. Return to the starting position. Then reverse the movement by arching your back (think about a cow) while lifting your hips and head. This can also be done seated or standing.
Tips for Safe and Effective Stretching
- Warm-up First: Do some light walking or other gentle activity to warm up your muscles before stretching.
- Listen to Your Body: Stretching should never hurt. If you feel pain, ease out of the stretch.
- Hold Each Stretch: Hold each stretch for 10-30 seconds.
- Breathe Deeply: Breathe deeply and evenly throughout each stretch.
- Be Consistent: Aim to stretch regularly, even if it’s just for a few minutes each day.
- Modify as Needed: Use a chair or wall for support if needed.
- Consult a Professional: If you have any health concerns, consult with a doctor or physical therapist before starting a new stretching routine.
Denise Austin: A Pioneer in Fitness
Denise Austin’s dedication to fitness has made her a trusted figure in the health and wellness world for decades.
- Early Life and Education: Born on February 13, 1957, in San Pedro, California, Denise started gymnastics at age 12. She attended the University of Arizona on an athletic scholarship and later graduated from California State University, Long Beach, with a degree in physical education and a minor in exercise physiology.
- Career Highlights: Denise rose to fame in the 1980s with her TV programs, including “Getting Fit with Denise Austin.” She has sold over 24 million exercise videos and DVDs, authored 12 books on fitness and wellbeing, and starred in the longest-running fitness show in television history. In 2002, she was appointed to the President’s Council on Physical Fitness and Sports.
- Philosophy: Denise is known for her emphasis on natural fitness, advocating for 30-minute daily workouts and balanced nutrition. She prefers real sugar and butter over artificial alternatives, emphasizing portion control and exercise.
- Current Activities: Denise continues to share her expertise through her website, social media, and fitness programs like the “Vitality For Life Program,” empowering women in their wellness journeys. She resides in Hermosa Beach, California, with her husband, Jeff Austin, and embraces aging with enthusiasm, proving that fitness is a lifelong journey.
Integrating Stretching into Your Life
Inspired by Denise Austin, incorporating stretching into your daily routine can be simple and enjoyable. Here are some ideas:
- Morning Stretch: Start your day with a 5-10 minute stretching routine to wake up your body and mind.
- Travel-Day Movement: Like Denise, make stretching a must-do on travel days to stay energized.
- Desk Stretch Breaks: If you sit for long periods, take short breaks to stretch your neck, shoulders, and back.
- Evening Unwind: End your day with a relaxing stretching session to release tension and prepare for sleep.
- Combine with Other Activities: Incorporate stretching into your walks, yoga, or Pilates routines.
The Takeaway
Denise Austin’s commitment to stretching is a testament to its importance for maintaining energy, flexibility, and overall well-being, especially as we age. By incorporating her simple routines and other effective stretches into your daily life, you can unlock the many benefits of stretching and enjoy a more active, pain-free, and fulfilling life. Remember Denise’s mantra: “When you’re on the go, it’s all about staying energized and feeling GOOD!”
