Burning Calories Through Stretching

Look, I get it. Exercise can be a chore at times. The thought of dragging yourself to the gym, lifting weights, doing some kind of cardio, or even the thought of breaking a sweat can make you want to crawl back into bed. But what if I told you there's a way to burn calories without breaking a sweat (kinda lol)? A way to get fit and flexible while still enjoying the comfort of your own personal space?

Stretching is commonly associated with pre and post workout, but stretching is a simple and effective way to burn calories without the formal workout. This edition of the Wellness Report is all about the importance of stretching and burning calories through stretching without actually having to workout.

THE SITREP:

I don't need to state the obvious. We all know that being physically active becomes increasingly important as we age. However, one misconception is that you need to exercise to be physically active. While exercising is a subset of being physically active, the main difference lies in the structure associated with exercise compared to the broader concept of simply staying physically active through regular movement and daily activities.

Stretching is a component of physical fitness that is often overlooked. I mean c'mon, when was the last time you actually stretched? Stretching not only reduces your risk for injury but it also helps improve flexibility, and increases the range of motion in your joints. Stretching also increases oxygen and blood flow to the muscles which improves physical performance in most of your everyday activities.

Stretching can be done at any fitness level, anywhere, anytime, but it is extremely important to understand the different types of stretching and when it is appropriate to do them. So let's talk about it.

Two Primary Types of Stretching:

There are two primary types of stretching that you should be familiar with: static stretching and dynamic stretching. Static stretching is preferably done post workout and dynamic should be conducted prior. It is important to understand the difference between both because each should be utilized differently.

Static Stretching: This is when you hold a stretch in a stable position for an extended period of time, typically ranging from 15 to 60 seconds. Static stretching gradually elongate muscles and improves flexibility. Common static stretching techniques include hamstring stretches, quadriceps stretches, and calf stretches.

• Focus: Static stretching focuses on stretching muscles while the body is at rest, without any movement.
• Method: You should hold each stretch at a point of mild discomfort for the desired duration without bouncing or jerking.
• Pros: Static stretching helps increase flexibility, improve joint range of motion, and promote relaxation.
• Cons: Some studies suggest that static stretching before exercise may decrease muscle strength and power temporarily. It may not be the most effective method for enhancing performance in explosive activities.

Dynamic Stretching: This is when you move the desired parts of the body gradually into a range of motion to mimic the movements of a specific activity or sport. Dynamic stretching incorporates controlled movements that activate muscles and increase blood flow to prepare the body for physical activity.

• Focus: Dynamic stretching involves active movements that continuously take muscles through their full range of motion.
• Method: Perform dynamic stretches with controlled, paced and rhythmic motions.
• Pros: Dynamic stretching improves muscle elasticity, enhances neuromuscular coordination, and raises body temperature, priming muscles for activity.
• Cons: Dynamic stretching may not be suitable for individuals with certain injuries or limitations, as it requires controlled movements that can strain injured muscles if performed incorrectly.

Benefits of Stretching Beyond Flexibility and Mobility:

Stretching offers a ton of benefits beyond improving flexibility. Stretching promotes blood flow to muscles, aiding in nutrient delivery and waste removal. When we enhance circulation, this contributes to better overall cardiovascular health and can alleviate symptoms of conditions like hypertension and diabetes. Stretching exercises also induce relaxation responses, reducing levels of stress hormones such as cortisol. Stretching can help alleviate tension and promote mental clarity and emotional balance so you're not going cr@zy on everyone.

Another benefit to stretching is injury Prevention. When we increase our flexibility and joint mobility, stretching reduces the risk of musculoskeletal injuries during physical activities and daily movements. It also improves posture, reducing strain on muscles and ligaments. Additionally, stretching is known to improved and enhance your performance. Individuals who incorporate stretching into their daily lives increase flexibility and range of motion which translate to greater agility, coordination, and efficiency of movement, thereby boosting performance.

Stretching and Burning Calories

Stretching is not just about flexibility; it engages muscles, increases blood flow, and burns calories. While it may not torch calories at the same rate as high-intensity workouts, stretching can contribute significantly to daily energy expenditure. Here’s are the three components that make this work:

• Stretching Mechanics: Stretching is not passive. It requires muscular engagement, which in turn consumes energy. Dynamic stretches, involving movement, and static stretches, involving holding positions, both activate muscles and elevate heart rate.
• Metabolic Impact: Stretching stimulates metabolic processes within muscles, increasing energy demand. Though less intense than being aggressive during exercise, prolonged stretching sessions can lead to substantial calorie expenditure over time.
• Caloric Expenditure: Stretching can burn anywhere from 90 to 180 calories per hour, depending on factors such as intensity, duration, and the individual. Although stretching is not as intense as some activities, stretching can cumulatively contribute to weight management and overall health.

Integrating Stretching into Your Daily Life:

Stretching does not need to take place in a gym or a structured workout session. In fact, stretching can be done any and everywhere. As long as your mindful of other peoples space. With a bit of creativity and mindfulness, it can seamlessly integrate into everyday activities, maximizing its benefits while minimizing time constraints.

Initially you should begin the day with a series of gentle stretches to awaken muscles and promote circulation. Incorporate movements targeting major muscle groups, such as hamstrings, quadriceps, and shoulders, to prepare the body for the day ahead. As the day goes on, start scheduling office breaks (or "outside" breaks if you work remotely). The best way to combat the sedentary nature of desk work by taking regular stretching breaks throughout the day. Simple stretches like neck rolls, shoulder shrugs, and seated spinal twists can alleviate stiffness and boost productivity.

Once you're finish with work another way to incorporate stretching is through household chores: Take tasks such as vacuuming or dishwashing as opportunities for stretching. Use countertop surfaces or walls for support and perform stretches targeting specific muscle groups while completing chores. Every little bit counts. As the evening begins to wind down, end your day with some relaxing stretching unwind both the body and mind. Here you want to focus on deep breathing and gentle stretches to release tension accumulated throughout the day, that way you're prepping yourself for restful sleep.

As we wrap up this newsletter, the message I want to leave you with is that EVERY MOVE COUNTS! Stretching is a simple and accessible means of burning calories, enhancing flexibility, and improving your overall well-being. What is an easier way to burn calories and get fit than that? Just by incorporating stretching into your daily routines you can burn calories with the minimalist effort possible. Whether you use it as a standalone practice or a complement to an existing workout program, just get up and get moving. Stay healthy my friends!

?

Oh, and before I go; let me leave you with some things NOT to do when stretching:

1. Never EVER stretch cold muscles: This will have you on a one way ticket to "snap city" in no time.
2. You should NEVER overstretch: Take your time and be patient with yourself. You stretch for tension not pain. Over time you will become more flexible, so patience young grasshopper.
3. Focus on the muscle groups used for that day: If you’re training legs, it’s probably a good idea to properly warmup and stretch your lower extremities. Although you want to properly stretch your whole body, it is kind of pointless to conduct an upper body warmup when you plan on dropping it like a squat.
4. Try not to stretch injured muscles: Just don't do it. SEEK PROFESSIONAL HELP from someone like myself ;)
5. Practice safe stretching: Be sure to minimize the unnecessary movements while stretching. With time and consistency flexibility will come just don’t try to overdo it. All that extra bouncing and jumping around can cause you to overstretch resulting in an unnecessary injury. Boooooooooo!
6. Stretching requires you to BREATHE: It’s kind of sad I have to remind people to breathe but too often do people hold their breath. I bet you didn’t know that slow deep breaths while stretching can actually help you gain flexibility!! See! you learn something new every day!
7. Stretch for tension NOT PAIN: Again, if it hurts while you’re stretching, you’re proooooobably doing it wrong!
8. Be consistent: stretching consistently is the only way you’re going to see continuous progress. At minimum you should stretch 2-3 times per week, but honestly YOU NEED TO BE DOING IT EVERYDAY!
9. Be sure to stretch everywhere: always make sure you are stretching all major muscle groups from head to toe

10.??Stay away from the Social Media Fitness gurus: We all know them lol! All I got to say about that is: if they don’t have the education, experience, or certifications to back what they say then I highly recommend you seek guidance elsewhere.

Disclaimer: The information provided in this article is for educational and informational purposes only and should not be construed as medical advice. The information suggested is not intended to diagnose, treat, cure, or prevent any disease or condition you currently have. Always consult with your primary care team or a qualified healthcare professional before making any dietary changes, especially if you have a specific medical condition, are pregnant, nursing, taking medication, or are under the age of 18. Thank you :)