Answer :
Final answer:
The general recommendation for stretching to maintain flexibility is to perform exercises at least 2-3 times per week, with daily stretching being most effective. Holding stretches for 10-30 seconds (30-60 seconds for older adults) is suggested, and a variety of flexibility exercises should target all major muscle-tendon units. Including muscle-strengthening activities two days a week offers additional benefits.
Explanation:
The general recommendation for the frequency of stretching for maintaining flexibility is to engage in flexibility exercises equal to or greater than 2-3 times per week. According to the American College of Sports Medicine (ACSM), daily stretching may be the most effective for achieving the best results. When performing static stretches, it's advised that most adults hold a stretch for 10-30 seconds, while older individuals may find holding a stretch for 30-60 seconds to be more beneficial. Intensity should be at a level where one feels tightness or slight discomfort, indicating a proper stretch. Moreover, a series of flexibility exercises targeting each of the major muscle-tendon units is recommended as part of a regular fitness routine. In addition to flexibility workouts, incorporating muscle-strengthening activities on 2 or more days a week is beneficial.
Flexibility exercises, such as stretching, yoga, and tai chi, are designed to increase joint flexibility, keep muscles limber, and improve range of motion, which all contribute to reducing injury risk. For overall health and physical fitness, it is also suggested that natural movement be incorporated into daily activities to mimic the diverse and continuous movement patterns of our ancestors, thus providing a more balanced exercise regimen.
