How capable are you of reaching down to pick something off the floor or up to the top shelf of a high cupboard? Or perhaps fastening a zip on the back of a dress? All these actions require you to have a fair amount of flexibility in the body and that is what we are going to focus on this week.

The true definition of flexibility is the ‘Range of Movement’ around a joint (your ROM) and this can easily be tested according to your age for both your upper body and lower body.  These tests are demonstrated in our video in the Ageing Well - Exercise section of the website (or go to p 273 of The 28-Day Immunity Plan book for the description of the testing procedure.)

I remember when teaching aerobic classes in the 80s and early 90s, as we were becoming much more aware of the importance of stretching, that some class members would actually leave the room at the start of the flexibility section saying it is too slow and boring!  Thankfully, we are much more enlightened these days yet many of us probably still do not stretch often enough or long enough to give us the full benefits.

 There are many reasons why stretching regularly is so good for us:

•       It improves our ability to carry out everyday tasks

•       It encourages good posture:  Regularly stretching the back of the thighs (hamstrings) aids good alignment of the pelvis. Stretching the chest muscles (pectorals) is good for our shoulder alignment.

•       It reduces aches and pains particularly as we get older.  Soft tissue becomes less 'elastic' as we age, increasing even further the need for regular stretching.

•       It reduces muscle soreness after exercise encouraging relaxation and good blood flow to post-exercise 'tight' muscles.

•       Stretching reduces our risk of injury and helps us to recover more quickly when we are injured.

Some people are naturally more flexible than others but no matter where our start point is, it will definitely improve when practised regularly. 

For this week’s challenge I am encouraging you to test your upper and lower body flexibility both at the start of the week and again at the end. If you find you are scoring below average on the charts according to your age then by practising the test as well as doing the six stretches mentioned below, you will undoubtedly improve your ROM by the end of the week.  Give it a go!

This recipe is adapted from my Secrets of Staying Young book published in 2011 in which I share all my hints and tips on looking good, feeling great, and staying slim as the years pass. 

SPAGHETTI BOLOGNESE

This recipe freezes well and the quantities are ideal for you to batch-cook and freeze the remaining portions.
 

Serves 6
Per serving 390 calories, 2% Fat (8.9g)
Prep time 10 mins
Cook time 30 mins

Ingredients

400g lean minced beef
1 teaspoon Easy-Garlic or two cloves, crushed
1 large onion, finely diced
1 large carrot, coarsely grated
1 beef stock cube (optional)
2 x 400g can chopped tomatoes
1 x 340g jar Tomato and Basil pasta sauce
2 tablespoons tomato puree
1 teaspoon Tabasco sauce
1 tablespoon Worcestershire Sauce
1 tbsp chopped fresh basil
52g (dry weight) spaghetti per person
1 vegetable stock cube
Freshly ground black pepper
Chopped fresh herbs, to garnish

1. Preheat a large non-stick pan. Add the minced beef and dry fry until it starts to change colour.
    
2. Remove the mince from the pan and wipe the fat out of the pan with kitchen roll. Return the meat to the pan, add the garlic and onion and continue cooking for a further 2-3 minutes stirring well. Add the grated carrot and crumble the beef stock-cube over the top. Add the tomatoes, puree and chopped fresh basil, then mix well to allow the stock cube to dissolve. Reduce the heat to a gentle simmer, add the Tabasco and Worcestershire sauces and season generously with the black pepper. Cover with a lid and continue to cook for 30 minutes until the sauce thickens.
    
3. Meanwhile, bring a large pan of water to the boil with the vegetable stock cube. Add the spaghetti and cook for 12 – 15 minutes until the spaghetti is cooked but slightly firm in the centre. Drain through a colander.
    
4. Arrange the spaghetti on a warmed plate and pour the sauce on top. Garnish with fresh basil.