As the saying goes, “Move it or lose it.” Most of us know that it’s essential to regularly move in order to keep strong, upright, and functioning as we get older. Whether it’s a daily walk, active chores around the house, or a competitive game of tennis, you need to keep moving for both your body and brain. But to keep moving, your body needs to be strong, flexible, and injury-free. And for that, regular stretching is essential. If your back is stiff, your hips are tight or your knees don’t bend well, you’re at risk for some ache or injury that will prevent you from sufficiently moving. In many ways, to sustain a healthy and active lifestyle, we all need to start with some essential and simple stretches. To check out some previous agebuzz posts on stretching, grab your exercise band and click here or take a look at some basic stretching recommendations from the Mayo Clinic here.

Of course, any stretching routine depends on your baseline level of health, strength, and ability- so start a new stretching routine by checking in with your physician. But once you get the A-Ok, it’s important to consider your needs and abilities. For example, if you’ve been a couch potato for the last many months and now desire to start up those daily walks again or get back on a bike, then you may want to stretch to prevent injury and be proactive (in essence, a “pre-hab” routine to avoid the subsequent need for rehab!). Alternatively, if you’re experiencing back pain that is keeping you from an active lifestyle, then you’ll need to try to identify the cause of the back pain before you identify the valuable stretches that can help. You also need to be aware that newly published research suggests thinking twice before reaching for an anti-inflammatory drug like ibuprofen for that back pain-it may be doing more harm than good.

If you are struggling with the range of motion in your joints or are concerned about your balance, a regular stretching routine may be just the fix. As one expert made clear, “If you want to lead an independent life, stretching is an important part of your regimen.” In fact, you may not need a separate and formal stretch routine so much as just letting yourself sink into an extended stretch the next time you bend down to tie your shoes or retrieve something that’s fallen to the floor. But if you are looking for a more formal stretching regimen, extend your arm and look here and here.

Finally, there are stretches that specifically target certain aspects of your older body. For example, if your shoulders are hunched or your spine is curving, you’ll want to check out stretches that specifically support good posture. Or, if your balance feels wobbly and your leg muscles are weak, stretches that target your toes and calves might be the trick for you. None of these recommendations require extensive time commitments or exhaustive efforts. The goal is to stretch sufficiently so that you can continue to participate in your daily activities- and so that an independent life stretches far into your future.