アンチエイジングにも!空き時間を利用してできるストレッチ

アンチエイジングにもストレッチは必要!

「年をとっても若々しく健康でありたい」というのは多くの人が望むところです。最近の研究では、身体の柔らかさと血管年齢に関係があることが分かってきました。身体が硬い人は柔らかい人に比べて、血管年齢が高くなっていたそうです。また高齢化が進むにれて「いつもまでも、自分の足で歩きたい」という願いとともに「ロコモ(ロコモティブシンドローム)」という言葉もよく耳にするようになりました。自分の足で歩き続けるようにするためには、筋肉が大切です。よくある事例として、高齢者の方が病気やケガなどで1週間位寝たきりの生活をしていたら、病気やケガが回復した後自分で歩けなくなっていたというものがあります。これは、一定期間歩かないだけでも筋肉は落ちてしまうことと、筋肉が無くなると自力では歩けなくなってしまうことを意味しています。

そこでアンチエイジングのためにおすすめしたいのが、ストレッチです。筋肉や関節の柔軟性を高めて、適度な筋肉を付けていくために行います。筋トレほどハードな運動ではないため、運動をあまりしてこなかった方も気軽に始めることができます。できれば「1日に30分」など時間を決めて行うのが望ましいですが、仕事や家庭のことなどで忙しくて「そんな時間は取れない」という方も多いのではと思います。時間が無いからストレッチをあきらめてしまうのではなく、空いた時間を上手く利用することで効率よくストレッチをすることもできます。そこで今回は、忙しい方にもおすすめのアンチエイジング向けストレッチをご紹介します。

 アンチエイジングを目指す方向け、簡単ストレッチ

まずは、通勤・通学途中などでもできる簡単ストレッチです。電車内の手すりを使って行います。まず手すりを持って、かかとをゆっくりと上に持ち上げ、数秒間キープしてから下におろします。ふくらはぎの筋肉を意識しながら行うようにしましょう。これを数回行います。次に、ふくらはぎのむくみ解消に効果的なストレッチです。足をクロスさせてつま先立ちします。この状態で数秒間キープして、ゆっくりと下におろします。これも数回繰り返して行います。満員電車や揺れの大きい電車などでは、なかなか足を上げ下げするストレッチは行いづらいかもしれません。その場合には、耳をもみほぐしたり、手をもみほぐしたりするのも効果的です。耳や手には身体の反射区がたくさんあります。

次に、足腰の筋肉を鍛えるストレッチで、通称「スクワット」と呼ばれるトレーニングメニューをご紹介します。まず、膝を床に立てて肩幅くらいに足を開きます。手は胸の前でクロスして、そのまま頭を後ろに倒していきます。気持ちいいところまで倒したら、数秒間キープをして、もとの姿勢に戻ります。これを繰り返します。どんなストレッチを行う場合でも、ストレッチをしながら呼吸を忘れずに行いましょう。息を吐くときに筋肉を伸ばすようにします。呼吸を整えるだけでも気分が明るくなり、代謝がアップします。呼吸法のトレーニングとしては、床にあおむけで転がり、お腹に手をあてます。鼻から吸って口から吐くときに、お腹が膨らんだりへこんだりするのを確認してみましょう。これが確実にできるようになったら、立った姿勢のままで腹式呼吸をするようにしてください。

 

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