MATT ROBERTS: How a string of ham is stretched will help a 60-year-old man touch his toes

I exercise regularly and I would like to practice yoga, but I can not touch my toes since the hamstrings are too tight. Is this normal for a 60-year-old man and how can I improve it? (file photo)

I exercise regularly and I would like to practice yoga, but I can not touch my toes since the hamstrings are too tight. Is this normal for a 60-year-old man and how can I improve it?

Poor mobility and tense muscles are the root of most back, hip and knee pain, and can cause serious injury.

Tight hamstrings are especially common in men and this, along with the rigid buttocks and hip flexors, often needs to be addressed.

Yoga is an excellent way to promote greater mobility, but beginners should start slowly and constantly.

I exercise regularly and I would like to practice yoga, but I can not touch my toes since the hamstrings are too tight. Is this normal for a 60-year-old man and how can I improve it? (file photo)

I exercise regularly and I would like to practice yoga, but I can not touch my toes since the hamstrings are too tight. Is this normal for a 60-year-old man and how can I improve it? (file photo)

Three daily stretches will greatly improve the flexibility of the hamstrings, hip flexors and glutes or buttocks. You will feel better almost immediately and the continued benefits if you keep this:

  • Hamstrings: Beginning in a kneeling position, extend one leg forward with the pressure on the heel. Keeping your back relatively straight, lean over your stretched leg until you feel a strong stretch in the hamstring. Point your toes extended towards you for two or three seconds, then release them. Do this three or four times on both legs.
  • Hip Flexors: Kneel on one knee with one leg forward, bent towards the knee so that the sole of the foot is flat on the floor in front of you. Tilt your weight forward until you feel a stretch in your hip and hold for eight to ten seconds, then let go. Repeat two or three times on both sides.
  • Buttocks: Lying on your back, cross your right foot with your left knee, grasp your left leg behind your thigh and pull your legs towards you for a right buttock lift. Hold for 10-15 seconds. Repeat 2-3 times on both sides.
Yoga is an excellent way to promote greater mobility, but beginners should start slowly and constantly (file photo)

Yoga is an excellent way to promote greater mobility, but beginners should start slowly and constantly (file photo)

Yoga is an excellent way to promote greater mobility, but beginners should start slowly and constantly (file photo)

I am a 68 year old woman who enjoys good health and I enjoy regular classes of one hour of spinning. I have read that I must measure my maximum heart rate to make sure I work as hard as possible. Is it true that the general rule is that my maximum heart rate should be 220 minus my age, which means I should aim for about 152 beats per minute?

It is true that listening to your heart is a good way to know if you are doing enough exercise to improve your cardiovascular capacity, avoiding excessive effort. The maximum number of beats per minute shows that the body is pushed to the limit, burning the optimal body fat.

However, most of the exercise we do (150 minutes per week recommended) must be within our target heart rate range, at a moderate intensity that is much safer and easier to maintain than a maximum heart rate.

Do you have a fitness or diet question for Matt?

Send an email to matt.roberts@mailonsunday.co.uk or write to Health, The Mail on Sunday, 2 Derry Street, London, W8 5TT. Matt can only respond in a general context and can not respond to individual cases, or give personal answers. Read more:

This can be measured fairly accurately through a physical activity tracker or phone application, and it should make you feel out of breath, but you can still have a conversation.

To calculate your target heart rate, you need to know your maximum heart rate, which is, as you say, 220 minus your age.

Then, to get the target rate, calculate between 50 and 70 percent of this. For example, the estimated maximum heart rate for a 40-year-old child is 180 beats per minute, 220 minus 40. That means that the target heart rate is about 100 to 130.

For most of us, exercising at a target heart rate is the best way to increase physical fitness and strength over time.

Be like Beyoncé and focus on your baby and your wellbeing after giving birth

Beyonce has been talking about accepting her post-pregnancy body after the birth of twins Sir and Rumi in June of last year.

He even coined a new term for his full stomach after pregnancy: a superior pubic area "fupa" or fat.

The mother of three children, aged 36, suffered severe preeclampsia from high blood pressure during pregnancy and had an emergency caesarean section.

Now the singer says she is more concerned about enjoying her new babies and recovering than recovering her washboard abs.

It is a healthy attitude. Celebrities with a team of coaches can get back in shape in a few months, but for most, it will take two years to be strong enough to adopt pre-pregnancy exercise routines.

But there is no hurry. Your baby and your own well-being are much more important.

Beyoncé, pictured before the twins arrived, says she is more concerned about enjoying her new babies and recovering than recovering her washboard abs.

Beyoncé, pictured before the twins arrived, says she is more concerned about enjoying her new babies and recovering than recovering her washboard abs.

Beyoncé, pictured before the twins arrived, says she is more concerned about enjoying her new babies and recovering than recovering her washboard abs.

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