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 from Dr. Gil Araujo's team from Brazil (this is the same team that created the 'sitting-rising' mortality test) adds to the evidence that increased 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.
Felicia and I were had the opportunity to meet Dr Claudio Gil Araujo at the Singaporean Society of Lifestyle Medicine's event, December 06th, 2024.
Final Thoughts
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.
For most people improving health is about finding motivation and prioritising self-care with an ultimate goal of taking action. If you want to take effective and targeted steps that fit into your unique lifestyle, The Whole Health Practice is here to help.
Whether your interest is in balance or longevity, to beat chronic illness or to enhance your mental health and well-being, our consultations and programs deliver results that are tailored to your needs.
Our foundational Whole Health Consult identifies and prioritises the key factors - known and unknown - that affect health and wellbeing. It provides targeted recommendations tailored to you, the individual, and your unique lifestyle.
Stay Healthy,
Alastair
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If you are interested in practising or experimenting with multiple physical activities and skills for health, consider checking out Adam Sinicki aka The Bioneer.
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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.
Others...
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.
Brito LB, Ricardo DR, Araújo DS, Ramos PS, Myers J, Araújo CG. Ability to sit and rise from the floor as a predictor of all-cause mortality. Eur J Prev Cardiol. 2014 Jul;21(7):892-8. doi: 10.1177/2047487312471759. Epub 2012 Dec 13. PMID: 23242910.
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