Recent studies indicate that daily stretching could be linked to a longer lifespan. Researchers have discovered a compelling connection between flexibility and longevity in middle-aged individuals, suggesting that those with greater flexibility face a lower risk of premature death.
While it is well known that physical fitness is crucial for overall health and longevity, most research has primarily focused on cardiovascular endurance and muscle strength. This new study shifts the focus to flexibility—an often-overlooked component of fitness—and examines its potential role in extending lifespan.
Measuring flexibility and its impact on longevity
Researchers assessed flexibility using a tool called “Flexitest,” which evaluates the range of motion across 20 different movements spanning seven key joints: ankles, elbows, hips, knees, shoulders, the trunk, and wrists. Based on these measurements, they developed a combined score, the “Flexindex,” which represents an individual’s overall flexibility.
Published in the Scandinavian Journal of Medicine & Science in Sports, the study included 3,139 middle-aged participants (2,087 men and 1,052 women) aged 45 to 65, drawn from the CLINIMEX Exercise cohort in Rio de Janeiro, Brazil. Over an average follow-up period of nearly 13 years, researchers monitored participants’ health and survival outcomes.
Individuals with higher Flexindex scores had a significantly lower mortality rate throughout the study. This relationship remained strong even after adjusting for factors such as age, body mass index (BMI), and general health status.
Notable findings on flexibility and mortality risk
The effect of flexibility was particularly pronounced in extreme cases. Among men, those in the lowest 10% for flexibility had a mortality rate of 21.2%, compared to just 7.8% among those in the highest 10%. For women, the difference was even greater—those with the least flexibility had a 15.4% mortality rate, whereas those with the greatest flexibility had only a 2% mortality rate.
Additionally, the study confirmed that women tend to be more flexible than men. On average, women scored 35% higher on the Flexindex than men. Remarkably, women aged 61 to 65 were about 10% more flexible than men aged 46 to 50, despite being 15 years older.
Although this study does not definitively prove that improving flexibility increases lifespan, it highlights flexibility as a potential marker of overall health and longevity. Researchers suggest that poor flexibility may be linked to other health issues, such as chronic inflammation or arterial stiffness, which could contribute to a higher risk of mortality.
The broader implications of flexibility on health
This research paves the way for a deeper understanding of how different aspects of physical fitness influence overall well-being. It suggests that assessments like the Flexitest could help identify individuals at higher risk of premature death. Furthermore, it raises important questions about whether targeted flexibility exercises could actively contribute to a longer life.
Benefits of regular stretching
Incorporating stretching into your daily routine can enhance mobility, maintain flexibility, and promote independence as you age. Whether you focus on cardiovascular training or muscle strengthening, stretching should be a key part of your fitness regimen.
Key benefits of daily stretching:
- Enhanced flexibility: Improved flexibility makes everyday tasks easier, from bending down to tie your shoes to reaching for items on high shelves. It also reduces the risk of muscle cramps and delays the loss of mobility associated with aging.
- Better posture: Prolonged sitting and poor posture can lead to muscular imbalances and chronic tension. Regular stretching helps alleviate these issues, gradually improving posture and promoting better spinal alignment.
- Boosted physical performance: Warming up with dynamic stretches before exercise prepares muscles for activity, improving overall athletic performance and reducing the risk of injury.
- Increased muscle strength: Stretching isn’t just about relaxation—it also supports muscle growth by allowing for a greater range of motion in strength exercises and enhancing muscle recovery post-workout.
- Improved circulation: Stretching promotes better blood flow, delivering oxygen-rich blood to muscles and reducing soreness after exercise. Enhanced circulation benefits overall cardiovascular health as well.
- Reduced lower back pain: Tight muscles in the lower back, hamstrings, or hip flexors can contribute to back pain. Regular stretching relieves muscle tension, reducing the likelihood of discomfort and injury.
A call for further research
While these findings suggest flexibility is an important health indicator, more research is needed to determine whether actively improving flexibility can extend life expectancy. Nonetheless, adding stretching to a daily routine appears to offer significant health benefits that go beyond just maintaining mobility—it may also contribute to overall well-being and longevity.
