Maintaining physical flexibility may do more than keep your muscles limber—it could potentially extend your lifespan. A recent study published in the Scandinavian Journal of Medicine and Science in Sports in August 2024 highlights a significant connection between increased flexibility and reduced mortality from natural causes (excluding COVID-19) in middle-aged adults.
The study, led by Dr. Claudio Gil S. Araújo, MD, PhD, defines flexibility as the range of motion of joints, using it interchangeably with “mobility,” despite subtle differences between the terms. Although observational in nature, the study suggests that improved flexibility might be linked to a longer life, similar to how enhanced aerobic fitness is known to support longevity.
Dr. Araújo, a sports and exercise physician at Clinimex in Rio de Janeiro, noted to Health that while flexibility has been recognized as a component of physical fitness, its role as an indicator of longevity had not been extensively explored. “We know that better aerobic fitness can extend lifespan. Perhaps flexibility has a similar effect,” he said.
The research involved 3,139 participants aged 46 to 65, assessed using the Flexitest, a flexibility evaluation tool developed by Araújo in the 1970s. This test measures flexibility across seven joints through 20 different movements, scoring participants from 0 to 80. The results were compared to mortality rates over an average of 13 years. Findings showed a higher death rate among men (10%) compared to women (7%), with women also exhibiting significantly greater flexibility, scoring 35% higher on the Flexitest.
Both men and women with higher flexibility scores demonstrated a lower likelihood of death from natural causes such as cardiovascular disease and cancer.
Dr. Araújo cautioned that the study does not explain why flexibility might influence lifespan, indicating that further research is needed. Current studies are focusing on this aspect using data from re-evaluated individuals.
Experts offer theories on why flexibility could be linked to longer life. Dr. Reuben Chen, MD, a specialist in sports medicine, pain management, and traditional Chinese medicine, suggested that flexibility may reflect overall health. “While inflexibility itself isn’t a direct cause of mortality, it can indicate broader health issues like chronic conditions, a sedentary lifestyle, inflammation, and psychosocial factors,” Chen explained.
Increased flexibility can help prevent injuries and facilitate everyday movements, such as climbing stairs or lifting objects, which may reduce the risk of degenerative joint disease.
To assess and improve flexibility, several tests and exercises can be helpful. Dr. Chen recommends the following assessments:
Sit and Reach Test: Sit with legs stretched out and reach towards your toes. The farther you reach, the greater your lower hamstring flexibility.
Apley’s Scratch Test: Reach one arm over your shoulder to touch the opposite side of your back while reaching the other arm behind your back to see if your fingers can touch, indicating good shoulder flexibility.
Thomas Test: Lie on your back with one knee pulled to your chest and the other leg hanging off a bench. A flat hanging leg indicates good hip flexibility.
To enhance or maintain flexibility, Dr. Chen suggests both static and dynamic stretching:
Static Stretching: Involves holding a stretch for 15 to 60 seconds to lengthen the muscle without bouncing. Examples include seated butterfly stretches and downward-facing dog poses.
Dynamic Stretching: Involves controlled movements that reach your range of motion limit, such as arm circles and twisting lunges.
Yoga is also a beneficial practice for improving flexibility, as it combines both static and dynamic stretches while strengthening the core.
Overall, while more research is needed to firmly establish the link between flexibility and longevity, incorporating flexibility exercises into your routine might offer health benefits beyond just improved movement.
