A complete exercise routine includes both cardiovascular, resistance, balance, core strength and flexibility training. Including all of these elements each week can help maintain a healthy weight and waist size to lower your risk for high blood pressure, high cholesterol, type 2 diabetes and heart disease. Including all elements in your weekly workout what ever your fitness level also helps reduce the risk of injury and muscle imbalance.

It is recommended that stretching exercises should be performed at least twice a week ideally more if possible. If you sit at work, home, in the car most of the day stretching your hamstrings, hip flexors and lower back is advisable to reduce the risk of back pain and help maintain good posture.

Stretching requires concentration and focus. You may notice how your body feels when you stretch and therefore are present, another mindful activity! Yoga and Pilates are great ways to improve flexibility, be present and allow your mind and body to feel fluid and flexible. Taking time to focus on your breath and stretching not only helps improve muscle flexibility it may also help improve mental flexibility as you are more likely to let busy thoughts go as you stretch.

Aim to take 5 to 10 minutes twice a week in the morning or evening to stay flexible and improve physical and mental wellbeing long term.

There are some great online Yoga courses and stretch courses –

https://www.dailyom.com/cgi-bin/courses/courses.cgi

sleepadvisor.org/stretching before bed