A new large-scale study has found that flexibility is linked to longevity, suggesting that just five minutes of stretching a day could transform your health and help you live longer.

In a groundbreaking investigation, researchers from the University of Leicester, the University of Eastern Finland, and Clinimex tracked over 3,000 middle-aged participants for a decade. The results, published in the Scandinavian Journal of Medicine and Science in Sports and Exercise, revealed a striking correlation: those with greater flexibility had a lower risk of early death.

Flexibility as a marker of health

Claudio Gil S. Araujo, lead author and a renowned flexibility scientist, explains that flexibility can act as a "biological clock," indicating a person's biological age and life expectancy. "The more flexible you are, the more likely you are to live longer," says Araujo.

Flexibility affects more than just mobility; it also influences heart health, posture, and the ability to prevent injuries from falls. Yet, Araujo laments how the fitness industry often overlooks stretching as an essential component of health.

The case for daily stretching

Fortunately, you don’t need a gym membership or hours of free time to see benefits. Just five minutes of stretching a day can make a significant difference,” Araujo notes. Stretching:

Enhances mobility and joint health.
Improves heart health by promoting arterial elasticity.
Reduces stress and anxiety.
Boosts mood and cognitive function.

Easy ways to incorporate stretching

Before Exercise: Stretching your calves and other muscles can improve blood vessel health and reduce injury risks.
For Heart Health: Perform stretches like hip extensions and knee flexions five times weekly to restore arterial flexibility.
To Relax: Ten minutes of static stretching daily can lower stress hormones, boost your mood, and reduce anxiety.

Not a fan of stretching? Try dancing!

Recent studies show that dancing is a fun and effective way to improve flexibility. Whether in a class or at home, dancing keeps your joints moving in different directions, promoting suppleness and mobility.

Assess your flexibility with these stretches

Curious about your current flexibility? Try these simple tests:

Ankle Dorsiflexion: Pull your toes toward your body; a 90-degree angle scores 1, while touching toes to the shin scores 4.
Hip Flexibility: Pull your knee towards your chest; aim for your knee near the floor beside your chest for a perfect score.
Shoulder Flexibility: Reach your hand over your head to touch your opposite shoulder blade.
Wrist Flexibility: Stretch your hand backward or forward; a 45-degree angle gets top marks.
Trunk Flexion: Raise your trunk towards your legs while keeping your buttocks on the floor.

Take the First Step

Incorporating stretching into your daily routine can improve your quality of life at any age. Whether it’s through dedicated stretches, a dance session, or yoga-inspired poses, the key is to start now.