Having the ability to move your joints freely and fully is not just a matter of comfort; it plays a vital role in leading a fulfilling life and may even contribute to longevity. A pioneering study published today in the *Scandinavian Journal of Medicine & Science in Sports* offers compelling evidence that suggests a correlation between maintaining joint mobility and living a longer life. This research, involving over 3,000 participants aged between 45 and 65, reveals a significant connection between smooth joint movement and extended lifespan.
The study utilized a tool called the Flexindex, a comprehensive test examining the range of motion across 20 different body movements. Fascinatingly, individuals who scored the highest on this index also had the lowest mortality rates.
While the discussion here treats ‘mobility’ and ‘flexibility’ as closely related concepts, in line with the study’s terminology, the focus remains on joint mobility, which refers to the ability of joints to perform full and unrestricted movements.
“Since the beginning of my medical career, I have believed that flexibility is essential for health, and I have consistently included its assessment in my practice,” stated Claudio Gil Araújo, MD, PhD, research director at CLINIMEX in Rio de Janeiro, Brazil, and the lead investigator of the study. He shared his thoughts with Well+Good.
Insights from the Study
Dr. Araújo’s Flexindex test, developed over three decades ago, provides an overall score of flexibility and mobility that ranges from 0 to 80, with most individuals landing somewhere within this spectrum. In this study, scores of at least 49 for men and 56 for women correlated with a dramatically lower 13-year mortality risk.
While this research illustrates an association between flexibility, mobility, and longevity, the distinctions found are particularly striking—especially for women, who generally scored better than men.
Despite the challenges of extrapolating these findings beyond the study group, Dr. Araújo emphasizes the necessity of upholding flexibility, no matter what stage of life one is in.
“Even though it is often overlooked and underestimated by both active individuals and athletes, our findings reinforce that flexibility is a crucial aspect of physical fitness directly related to the ultimate health outcome—natural longevity,” he remarks. Thus, it may be time to prioritize mobility and flexibility within your fitness regimen.
“When considering quality and duration of life, it’s never too early to start concentrating on preserving flexibility in your primary joint movements,” advises Dr. Araújo.
Strategies for Enhancing Mobility and Flexibility
Encouraging a proactive approach to monitoring and improving flexibility, Dr. Araújo recommends participating in a Flexitest or similar assessment, followed by the creation of a tailored stretching and mobility plan.
“You can enhance flexibility at any age, but beginning a stretching routine early can prevent significant declines over time,” he observes. Without regular engagement, mobility tends to decrease with age. Dr. Araújo emphasizes, “Do not neglect flexibility exercises in your fitness routine, regardless of age. Flexibility starts to decline from early life. Those who maintain optimal flexibility levels are not only more likely to enjoy longer lives but also greater independence as they age.”
In addition to a structured regimen of stretching and mobility exercises, consider integrating yoga and similar movements into your daily routine, especially for areas that feel tight or restricted, such as the hips.
Specific Stretching for Neck and Back Relief
- Yoga Sequences for Easing Neck Discomfort
- Compact Stretch Series for Neck and Shoulder Relief
- Mobility Drills for Improved Posture
Exercises for Shoulder Flexibility
- Guided Rotator Cuff Stretching by a Physiotherapist
- Four Essential Shoulder Motion Drills to Prevent Joint Popping
Enhancing Hip Mobility
- Brief Hip Mobility Exercises
- 11-Minute Hip Mobility Routine
Improving Ankle Mobility
- Six Key Stretches for Better Ankle Mobility
- Ankle Stretch Routine in Eight Minutes
Comprehensive Whole-Body Stretching
- Quick Five-Minute Japanese Radio Taiso Mobility Routine
- Nine Stretches for Complete Relaxation of All Muscle Groups
- 15-Minute Full-Body Yoga Session
