Flexibility Helps Longevity?

“Use it, or Lose it.” - unknown sage

Introduction:

In a recent study published in the Scandinavian Journal of Medicine & Science in Sports in August 2024, researchers found, "body flexibility ... is strongly and inversely associated with mortality risk middle-aged men and women."

The study looked at how body flexibility affects the chances of living longer among middle-aged men and women. It included 3,139 people aged 46–65, with 66% being men. The study ran from March 1994 to October 2022 based on 20 different movements involving seven joints.

Not surprisingly, women had a 35% higher Flexindex score than men. People with higher Flexindex scores had a lower risk of dying from natural or non-COVID-19 causes.

Most surprisingly, men with high flexibility were almost twice as likely to live longer, and women with high flexibility were about five times more likely to live longer.

Conclusion: Being flexible seems to help people live longer.

The study was the first article drawing a clear link between longevity and flexibility.

You may ask, "what can I do to improve flexibility and longevity?"

Many of you know that I teach a course for full-body flexibility exercise. But you can start small.

One joint high “priority” among the seven joints in this study is the ankle joint.

Here is a daily routine anyone can start today to improve ankle flexibility. Please consult your healthcare provider to see if this is appropriate for you.  

Morning Wakeup Routine:

Activity: Perform the Heel Circles exercise as soon as you wake up in bed.

Duration: Spend 1-2 minutes on both ankles while sitting on the edge of your bed or standing.

Benefits: Helps to wake up and nourish your ankle joints for the day ahead.

At Work or Home Rock:

Activity: During your workday, do the Heel-to-Toe Rocks. It is ideal if you sit or at a standing desk.

Frequency: Try to do this exercise every 30 minutes to an hour.

Duration: Just 1-2 minutes during these breaks can make a big difference.

Benefits: Keeps your ankles active and prevents stiffness from long periods of sitting. Add steps to your daily step goal.

Evening Rejuvination:

Activity: Incorporate the Ankle Stretch into your evening routine.

Duration: Spend 5 minutes stretching your ankles before taking a walk, while watching TV or before going to bed.

Benefits: Helps to relax your muscles and improve flexibility while winding down for the day.

Do this exercise daily will go a long way. Consistency is the key.

Start Your Joint Exercise Today:

In case you are not familiar with these exercises, here is how to do each exercise

Heel Circles

How to do it: Sit on a chair or stand. Lift one leg slightly off the ground, and rotate your heel in a circular motion. Do 10 circles in one direction, then switch and do 10 circles in the opposite direction.

Benefits: This helps to improve the range of motion and loosens up the ankle joints.

Heel-to-Toe Rocks

How to do it: Stand with your feet hip-width apart. Slowly rock forward onto your toes, lifting your heels off the ground. Then, rock back onto your heels, lifting your toes off the ground. Repeat this motion 10-15 times.

Benefits: This exercise helps to stretch and strengthen the muscles around the ankles.

Ankle and Achilles Stretch

How to do it: Stand on the floor with one of your legs extended straight  behind and the other leg step forward with the knee bend. Gently push against the wall with both hands while keeping your back knee straight. Hold the stretch for 15-30 seconds, then switch to the other ankle.

Benefits: This provides a deep stretch to the calf muscles and Achilles tendon, which aids in overall ankle blood flow and flexibility.