Long & Lean

Exercise. You just can't under-estimate the importance exercise plays in a healthy lifestyle. Yet many people do underestimate the foundation of a good exercise program: flexibility.

Lifting weights and running marathons aren't the only things that can help you live longer and healthier. Stretching improves your flexibility, preventing joints stiffness, promoting circulation, and lengthening muscles and tendons to reduce risk of injury. Taking the time to stretch after you workout helps remove waste products, such as lactic acid, from your muscles and improves your recovery time.

TIP: Spend 5 to 10 minutes stretching before and after any physical activity.

In addition to increasing your flexibility, regular stretching can improve your strength and coordination. Yoga or Tai Chi are popular exercise programs that help you learn proper stretching techniques. (See the news item on page 8 for more on the benefits of Tai Chi.)

TIP: Over-stretching can cause injury. Be cautious and listen to your body when performing stretching activities. A little burn is good. If you feel pain, don't push so hard.

One type of stretching to try is static stretching, which involves holding a position for 20 to 30 seconds. Holding a stretch lets your muscles adapt and become longer and looser.

TIP: When you get up in the morning, take five minutes to stretch your body every day.

Be kind to your body

It's easy, especially when starting a fitness program, to let your enthusiasm carry you away. You want to dive right in and get started, but you have to remember to be gentle with your body. You should think of stretching as the "ramping up" and "cooling down" parts of your exercise program — and as every bit as important as the exercise itself.

Henry’s Farmers Market nutritionist Janet Little, is a certified nutritionist with more than 20 years of experience in the health food industry. Janet has extensive knowledge of foods and nutrition and she is also educated in vitamins and minerals, herbal solutions, and homeopathic remedies. As a nutritional speaker and educator, Janet enjoys helping people make healthier food choices and encouraging people to live active lifestyles. www.henrysmarkets.com