It’s common knowledge that regular movement is essential for good health. Exercise can strengthen the heart, reduce the risk of type 2 diabetes, support mental wellbeing and help us live longer. But while cardiovascular fitness and strength have long been recognised as key components of healthy ageing, flexibility has received far less attention. Now, research from the Exercise Medicine Clinic in Brazil suggests it may deserve a much bigger role.
Flexibility is the ability of muscles and connective tissues to move a joint or group of joints through its available range of motion. As we age, maintaining that range of movement can help us stay mobile, reduce stiffness and minimise the risk of pain, particularly in areas such as the neck, hips and lower back.
When flexibility declines, everyday movement can become more difficult. Tight hamstrings, for example, can affect the way we move and contribute to discomfort that extends from the thighs into the lower back. Poor flexibility may also restrict mobility and make activities such as bending, reaching, walking or getting up from a chair more challenging.
The good news is that flexibility is something we can work on at any age. Regular stretching, mobility exercises and activities such as yoga can help maintain and improve range of motion.
Flexibility and longevity
Researchers examined whether flexibility might also be associated with longevity by analysing data from 3000 middle-aged adults in Brazil. Participants, who were aged between 46 and 65 when they entered the study, underwent a series of physical assessments, including the Flexitest. The test measured flexibility across 20 different joint movements involving the ankles, shoulders, knees, trunk, wrists, hips and elbows. Participants were given an overall Flexindex score ranging from zero to 80, with higher scores indicating greater flexibility.
The researchers followed participants for an average of about 13 years, with the study period spanning from 1994 to 2023.
The results revealed an association between greater flexibility and lower mortality. Women generally recorded higher Flexindex scores than men, with scores averaging 35 per cent higher. More strikingly, women with lower flexibility scores had a 4.78-times higher risk of death compared with women with higher scores. Among men, those with lower flexibility had a 1.87-times higher risk.
While the findings do not prove that greater flexibility directly increases lifespan, they suggest it may be an important, and often overlooked, marker of overall physical fitness and healthy ageing.
For middle-aged and older adults, flexibility shouldn’t be treated as an optional extra. Incorporating a few minutes of stretching and mobility work into the daily routine could help preserve movement, independence and quality of life as the years go by.
10 ways to improve flexibility
Stretch every day
Even five to 10 minutes of gentle stretching can help maintain and gradually improve your range of motion.
Warm up first
Stretching warm muscles is generally more comfortable and effective. Try walking or gentle movement for five minutes before stretching.
Try dynamic stretching
Before exercise, use controlled movements such as arm circles, leg swings and walking lunges to prepare muscles and joints.
Hold static stretches
After exercise, gently stretch major muscle groups and hold each position for around 20–30 seconds without bouncing.
Take up yoga
Yoga combines stretching, strength, balance and controlled breathing, making it an excellent option for maintaining flexibility as you age.
Don’t forget your hips
Tight hips can affect walking, posture and lower-back movement. Include hip flexor, glute and inner-thigh stretches regularly.
Work on your hamstrings
Gentle hamstring stretches can improve movement through the hips and legs and make everyday activities such as bending easier.
Improve upper-body mobility
Include stretches and mobility exercises for the shoulders, chest, neck and upper back, particularly if you spend long periods sitting.
Move more throughout the day
Flexibility isn’t just about stretching. Regularly getting up, walking, reaching and changing position helps prevent stiffness and keeps joints moving.
Be consistent, not aggressive
Flexibility develops gradually. Stretch to the point of gentle tension, not pain, and focus on doing a little regularly rather than forcing a deeper stretch occasionally.
