If you’re putting in the time each week so that your heart is pumping and your muscles are working, congratulations. Aerobic exercise and strength training are essential for healthy aging. But do you still wake up in the morning with stiff joints or an achy back? Do your arms and legs move smoothly and comfortably through all your daily motions? If not, you may be forgetting one additional area of exercise that’s critical for comfort and quality of life as you age: “Flexibility” exercise (aka “stretching”), which Dr. Leslie Kernisan at Better Health While Aging considers one of the core types of exercise essential for healthier aging. In fact, stretching is not something you do (or should do) just to warm up before you do other exercises. It’s a distinct set of movements and positions that in and of themselves should give you better mobility, comfort, and flexibility to carry out all of your activities well into your later years. For a general overview of the value of stretching for flexibility, lean down to reach your toes and click here. And for some advice about how to monitor and motivate you as you work on your flexibility, start slow and steady and look here.

Beginning in your 30s and 40s, it’s natural for you to begin to lose the fluids and cushioning between your joints that allow you to move smoothly and maintain flexibility. If stiffness then sets in and you move in less than normal ways, you may injure yourself or put undue strain on other body parts. Your range of motion may also become more limited as muscles, tendons, and ligaments tighten and shrink. All of this adds up to more restricted movement and a more limited range of motion unless you also begin to incorporate stretching into your regular exercise routines. The American College of Sports Medicine encourages older adults to stretch for at least 10 minutes, at least twice a week (daily stretching is better) focusing on all your major muscle groups if possible. What would a full body focus for stretching look like? You’d want to pay attention to your neck, shoulders, hamstrings, quads, arms, calves, ankles, hips, and back. For a comprehensive list and set of instructions, roll out your mat and read here. Depending on your medical history and any pre-existing conditions you may have, your personal stretching routine may need to be modified to ensure you don’t exacerbate any injuries or cause further problems. Check-in with your primary care physician or physical therapist before embarking on a stretching routine.

Of course, activities such as yoga, pilates, and tai chi are chock full of movements and positions that will stretch your body and boost your flexibility. Many stretching routines even incorporate some basic yoga positions such as child’s pose or downward dog. For older adults in particular, the goal of stretching is not only to relieve stiffness and allow for freedom of movement but to ensure that essential daily activities such as getting out of a chair, reaching for items on shelves, or taking a walk happen as smoothly and comfortably as possible. There are several videos and instructional guides available without charge to help you find the right stretching routine for your needs. To investigate, take a look at the recommendations from Medical News Today, or these video demonstrations from Silver Sneakers, Well + Good, and our favorite exercise duo, the ladies from Yes2Next.