What is the recommended duration for stretching exercises in older adults?

The recommended duration for stretching exercises in older adults is 15-30 seconds. This timeframe is supported by various guidelines advocating for safe and effective stretching practices, particularly in the geriatric population. Stretching for this duration allows sufficient time for the muscles to relax and elongate, promoting flexibility and reducing the risk of injuries.

In older adults, the goal is not just to improve flexibility but also to enhance range of motion and functional mobility, which can contribute to a better quality of life. Holding stretches for 15-30 seconds strikes a balance between achieving these objectives and preventing overstretching, which could lead to discomfort or injury.

Shorter durations, such as 5-10 seconds or even 10-15 seconds, may not provide adequate time for the muscles to fully engage in the stretching activity, potentially diminishing the intended benefits. An excessively long duration, such as 30-60 seconds, could lead to fatigue or discomfort, making it less practical for older individuals who may have varying levels of mobility and flexibility. Therefore, 15-30 seconds emerges as the optimal time frame for stretching exercises in older adults.