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Stretching:

Focus on flexibility Stretching is a powerful part of any exercise program.

Here's why — and how — to include stretching in your fitness routine.

You pound out three miles on the treadmill. You work your way through a series of weightlifting exercises. You even add some time on the stationary bike for good measure — and you smile with satisfaction that you made it through your workout. Nothing to do now but hit the shower.

Not so fast. Did you consider stretching those muscles that pulled you through your invigorating workout? Most aerobic and strength training programs inherently cause your muscles to contract and flex. For equal balance, pay attention to stretching those muscles after your workout.

Regular stretching is a powerful part of any exercise program.

§ Stretching increases flexibility. Flexible muscles can improve your daily performance. Tasks such as lifting packages, bending to tie your shoes or hurrying to catch a bus become easier and less tiring.

§ Stretching improves range of motion of your joints. Good range of motion keeps you in better balance, which will help keep you mobile and less prone to injury from falls — especially as you age.

§ Stretching improves circulation. Stretching increases blood flow to your muscles. Improved circulation can speed recovery after muscle injuries.

§ Stretching promotes better posture. Frequent stretching keeps your muscles from getting tight, allowing you to maintain proper posture and minimize aches and pains.

§ Stretching can relieve stress. Stretching relaxes the tense muscles that often accompany stress.

§ Stretching may help prevent injury. Preparing your muscles and joints for activity can protect you from injury, especially if your muscles or joints are tight.

Ready, set, stretch!

§ Target major muscle groups. When you're stretching, focus on your calves, thighs, hips, lower back, neck and shoulders. Also stretch muscles and joints that you routinely use at work or play.

§ Warm up first. Stretching muscles when they're cold increases your risk of injury, including pulled muscles. Warm up by walking while gently pumping your arms, or do a favorite exercise at low intensity for five minutes. Better yet, stretch after you exercise — when your muscles are warm and more receptive to stretching.

One caveat: If you plan to stretch only after your workout, increase the intensity of the activity more slowly than you would if you had stretched your muscles before exercising.

§ Hold each stretch for at least 30 seconds. It takes time to lengthen tissues safely. Hold your stretches for at least 30 seconds — and up to 60 seconds for a really tight muscle or problem area. That can seem like a long time, so keep an eye on the clock or your watch. Then repeat the stretch on the other side. For most muscle groups, a single stretch is often enough if you hold it long enough.

§ Don't bounce. Bouncing as you stretch can cause small tears in the muscle. These tears leave scar tissue as the muscle heals, which tightens the muscle even further — making you less flexible and more prone to pain.

§ Focus on a pain-free stretch. Expect to feel tension while you're stretching. If it hurts, you've gone too far. Back off to the point where you don't feel any pain, then hold the stretch.

§ Relax and breathe freely. Don't hold your breath while you're stretching.

How often to stretch is up to you. As a general rule, stretch whenever you exercise. If you don't exercise regularly, you might want to stretch at least three times a week to maintain flexibility. If you have a problem area, such as tightness in the back of your leg, you might want to stretch every day or even twice a day.

You can stretch anytime, anywhere — in your home, at work or when you're traveling. If you have a chronic condition or an injury, however, you may need to alter your approach to stretching. For example, if you have a strained muscle, stretching it like usual may cause further harm. Discuss with your doctor or a physical therapist the best way to stretch.

Dehydration and youth sports:

Curb the risk If you're sweltering in the stands at a youth sporting event, imagine what it's like for the athletes. Learn who's at risk of dehydration — and how to prevent it.

Children don't adapt as well as adults do to exercise in hot, humid weather. They produce more heat, sweat less and may be less likely to drink enough fluids during exercise — all of which increase the risk of dehydration.

Dehydration can lead to mild to severe heat-related illnesses, such as heat cramps, heat exhaustion and heatstroke. But you don't need to worry from the sidelines. Learn who's at risk of dehydration — and how to prevent it.

Any child who exercises in the heat may be at risk of dehydration. The concern is greatest for young athletes who participate in football, soccer, cross-country and other sports that start in late summer.

Your child may be particularly vulnerable to dehydration and other heat-related illnesses during summer workouts if he or she:

§ Rarely exercises

§ Is overweight or obese

§ Has had a recent illness that caused vomiting or diarrhea

§ Has had a previous heat-related illness

Football players face special risks in the heat when exercising hard while wearing full protective gear.

Most heat-related problems occur within the first few days of practice. That's why it's best to take it easy at first, gradually increasing the amount of activity — and the amount of protective equipment — as the days pass. Young athletes may need up to two weeks to safely acclimate to the heat.

During hot and humid conditions, the American Academy of Pediatrics encourages coaches to:

§ Reduce the intensity of physical activity lasting more than 15 minutes

§ Require young athletes to drink plenty of fluids before practice and during regular beverage breaks — even if they aren't thirsty

§ Limit clothing to a single layer of light-colored, lightweight material

Sometimes it's simply too hot and muggy to go full throttle on the field. To determine when heat and humidity make strenuous exercise risky for young athletes, your child's coach may monitor the wet bulb globe temperature (WBGT) — the standard index of temperature and humidity combined. If the WBGT is too high, outdoor athletic activities may need to be limited or canceled.

Even mild dehydration can affect your child's athletic performance and make him or her lethargic and irritable. Left untreated, dehydration increases the risk of other heat-related illnesses, including heat cramps, heat exhaustion and heatstroke.

Encourage your child to pay attention to early signs and symptoms of dehydration, including:

§ Dry or sticky mouth

§ Thirst

§ Headache

§ Dizziness

§ Cramps

§ Excessive fatigue

Remind your child that he or she is responsible for reporting these signs and symptoms to the coach right away. Don't let embarrassment keep your child on the field. If dehydration is detected early, fluids and rest may be all that's needed. If your child seems confused or loses consciousness, seek emergency care.

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