Ping Pong Training for Total-Body Flexibility
It’s not easy getting older. Most human physical capabilities–like strength, balance, and muscle size–decrease as we age, and flexibility is no exception. After 45, or so, once flexible and limber bodies become gradually more stiff and tight with each passing year. To add insult to injury, we then lose elasticity in our skin, that supportive tissue in between our vertebrae. We also lose “plasticity,” or the ability of the body and brain to adapt over time.
Flexibility training is key for quality of life and daily functionality, says Trent MacLeann, founder of PPG and an avid player. Developing and maintaining flexibility as you age can reduce the risk of injury, help maintain balance, and maintain a better range of motion through muscles and joints. “Start spending more of your day on your feet, doing the activities you enjoy. Get outside, go swimming, do whatever it takes to ensure you are fitting in more physical movement,” Trent suggests. Mix the activities up to add variety to weekly exercises, and you’ll sidestep boredom too.
Yoga is the Most Obvious Flexibility Enhancer
Once your body is warm, it’s extremely receptive to deeper stretching to increase overall flexibility. The best time to hold longer stretches is right after cardio or ping pong when the muscles are warm and receptive.
The American College of Sports Medicine periodically updates flexibility guidelines based on new research and data. Here are doctor-approved illustrated yoga stretches for different fitness levels.
As you stretch, move slowly, breathe deeply and hold each stretch for 10-30 seconds, moving into stillness. Most moderate stretches are safe and soothing for all fitness levels. Practice daily activities that work your whole body, including hiking, biking, walking, swimming, tai chi, tennis, golf, and–here it comes–ping pong. Massage is also an efficient mode for increasing flexibility and reducing stress.
Dynamic stretching refers to active stretches or movements that are performed repeatedly for a period of time, allowing your muscles to warm and loosen gradually. They’re usually practiced prior to working out–or as the main workout–because they strengthen your muscles, including the all-important heart muscles, and the brain. This is the essence of table tennis.
Ping Pong is an Excellent Form of Flexibility Training
Ping pong is the ultimate form of dynamic stretching. Like most sports, table tennis offers great mind-body stimulation, aerobic exercise, and social interaction. It’s one of the quickest moving racket sports, requiring agility, muscular and cardio endurance. Unlike many sports, however, the overall risk for injury with table tennis is quite low.
Other ways ping pong enhances flexibility and health:
Calories. A super-fun and simple way to burn calories, once you start flowing, ping pong is aerobic and uses both the upper and lower body simultaneously.
Reflexes. Due to the fast-paced, short-distance nature of the sport, both gross and fine muscle movements will improve over time.
Joints. Table tennis is the perfect choice for people who have knee problems, arthritis, or a history of back (or hips) issues because it’s low-impact and actually fortifies and strengthens joint connections.
Balance. Being able to quickly change direction is key to being an ace table tennis player. The more you train these core muscles, the more you’ll improve a sense of balance.
Concentration. Every time you play ping pong, you utilize different areas of the brain simultaneously: when you are tracking the ball, planning shots, and figuring out your killer spins. Studies show that ping pong boosts mental alertness, concentration, and mindfulness even after you finish smashing the ball.
There are many other reasons to play ping pong, too. For seniors, ping pong is proven to ease feelings of depression and isolation. In teens suffering from ADHD or other attention deficit disorders, ping pong is the prime outlet for expending restless energy and rerouting attention and alertness. The beauty of ping pong, which is an Olympic sport, transcends age and skill level.
Help spread the word about the benefits of ping pong. PPG is an educational, philanthropic initiative created to increase awareness, educate and celebrate the benefits of ping pong. Join our global event, PingPongforParkinson’s on April 11.
Other ping pong resources:
Join the FB PPG Community and join a league near you.
Buy a retractable ping pong table to kick off the competition with a Joola retractable net.