When you include the American Institute for Cancer Research in your estate plans, you make a major difference in the fight against cancer.

Corporate Champions who partner with the American Institute for Cancer Research stand at the forefront of the fight against cancer

The Continuous Update Project (CUP) is an ongoing program that analyzes global research on how diet, nutrition and physical activity affect cancer risk and survival.

A major milestone in cancer research, the Third Expert Report analyzes and synthesizes the evidence gathered in CUP reports and serves as a vital resource for anyone interested in preventing cancer.

AICR has pushed research to new heights, and has helped thousands of communities better understand the intersection of lifestyle, nutrition, and cancer.

Read real-life accounts of how AICR is changing lives through cancer prevention and survivorship.

We bring a detailed policy framework to our advocacy efforts, and provide lawmakers with the scientific evidence they need to achieve our objectives.

AICR champions research that increases understanding of the relationship between nutrition, lifestyle, and cancer.

AICR’s resources can help you navigate questions about nutrition and lifestyle, and empower you to advocate for your health.

AICR is committed to putting what we know about cancer prevention into action. To help you live healthier, we’ve taken the latest research and made 10 Cancer Prevention Recommendations.

January 19, 2015 | 2 minute read

How important is it to warm up and stretch before exercise?

Q: How important is it to warm up and stretch before exercise?

, How important is it to warm up and stretch before exercise?

A: Warming up before exercise is very important for people of all ages to reduce the chance of soreness or injury and to prepare your cardiovascular system for exercise. Older adults and those who have been inactive should be especially sure to make time for this vital element of physical activity. You can do a slow and easy version of whatever type of exercise you’ll be doing as your warm-up, whether that means walking, swimming, dancing, tennis or working with weights. Pay special attention to warming up when exercising outdoors in cold weather. Even if your body as a whole feels warm, make sure the muscles in your arms and legs, which may be exposed to the wind and cold, have moved enough to feel warm. According to the American College of Sports Medicine, muscles are more elastic and ready to be stretched when they are warm, so warm up first and then stretch. As one option to stretch the muscles you’ll be using, simply move them through the full range of motion you’ll be using during your exercise. Another option is called a static stretch; you gently stretch each muscle you’ll be using to the point of feeling slight tightness, and then hold that position for 10 to 30 seconds without bouncing.

In addition to the pre-exercise warm-up and stretch, the cool-down and after-exercise stretch are important. Take five to ten minutes of low-intensity movement to help your body settle back down to its normal state. Then while your muscles are loose, general stretching with focus on the muscles you just used will decrease chances of muscle soreness, and help improve and maintain the flexibility that makes all life activities easier. Try these flexibility exercise from the National Institutes of Health SeniorHealth website that show twelve major muscle areas which all benefit from stretching regularly, from neck and shoulders, through back, arms and each area of the legs.

Stretching Made Easy provides examples of stretches that can be done just before exercise and while sitting at your desk during work. Give them a try!

Leave a Reply

Your email address will not be published. Required fields are marked *

More From the Blog

Close