When it comes to longevity there is a focus on strength and VO2max training, and not without good reason. What is also important, to bring balance to any health regimen - and longevity - is flexibility.
As ever, please talk to your doctor, or medical practitioner most familiar with your medical history before implementing any changes in diet, exercise or lifestyle; especially if you are under treatment.
A new study (see bottom of page) from Brazil adds to the evidence that flexibility decreases risk of mortality. Data analysed on 3,139 individuals (66% men) aged 46–65, researchers developed a body flexibility score called Flexindex. This score was based on the passive range of motion across 20 movements (scored 0–4) involving 7 joints, with a total score range of 0–80.
Flexindex was 35% higher in women than in men. Over an average follow-up of 12.9 years, 302 people (9.6%) died, including 224 men and 78 women. A higher Flexindex was associated with a lower mortality risk and was nearly 10% higher in survivors compared to non-survivors for both genders.
Adjusting for age, BMI, and health status, men with a low Flexindex had a 1.87-times higher risk of dying, while women had a 4.78-times higher risk, compared to those with a high Flexindex.
This study backs up a 2023 Korean study that also found associations between flexibility and mortality. With further evidence supporting benefits from cardiovascular health and immune function to reduced stress and hypertension.
There are many ways to achieve health. Improving 'softer' skills - flexibility, balance, movement practices (yoga, animal flows or tai chi) - are all options that should be considered.
If your focus is strength and cardio, add a dedicated flexibility session to your routine. Not for cooling down but in its own right. Mixing training up, learning new skills, keeping things fun... all add value. Not only in the short-term but, as the evidence increasingly suggests, for the long-term too.
Stay Healthy,
Alastair
If you are interested in practising or experimenting with multiple physical activities and skills for health, consider checking out Adam Sinicki aka The Bioneer.
Achieve your Health and Longevity Goals
Your health, physical – mental – social - is complex and affected by multiple factors within and outside of your control. Our consults and programmes address the whole person, the root causes of ill health and maximising your health, performance & longevity.
Take the first step and arrange an introductory call. Contact us to discuss how we can support your journey to health. We are based in Singapore and work with clients globally.
Book a Whole Health Consult to assess, identify and prioritise key factors (known and unknown) that affect your health. And receive personalised recommendations on how to address them.
Want to put recommendations into action? Learn more about our programmes for individuals or teams.
Related Studies
The study in question... Araújo CGS, de Souza E Silva CG, Kunutsor SK, Franklin BA, Laukkanen JA, Myers J, Fiatarone Singh MA, Franca JF, Castro CLB. Reduced Body Flexibility Is Associated With Poor Survival in Middle-Aged Men and Women: A Prospective Cohort Study. Scand J Med Sci Sports. 2024 Aug;34(8):e14708. doi: 10.1111/sms.14708. PMID: 39165228.
Cho Y, Jang H, Kwon S, Oh H. Aerobic, muscle-strengthening, and flexibility physical activity and risks of all-cause and cause-specific mortality: a population-based prospective cohort of Korean adults. BMC Public Health. 2023 Jun 14;23(1):1148. doi: 10.1186/s12889-023-15969-1. PMID: 37316812; PMCID: PMC10268385.
Zhong D, Xiao Q, Xiao X, Li Y, Ye J, Xia L, Zhang C, Li J, Zheng H, Jin R. Tai Chi for improving balance and reducing falls: An overview of 14 systematic reviews. Ann Phys Rehabil Med. 2020 Nov;63(6):505-517. doi: 10.1016/j.rehab.2019.12.008. Epub 2020 Jan 22. PMID: 31981834.
Comments