A study published in the Scandinavian Journal of Sports Medicine and Science reveals in its pages how flexibility could be linked to lower mortality due to natural causes. SO, do some stretching Every morning could be an activity that extends life expectancy.
The research, led by Dr. Claudio Gil Araújo of the CLINIMEX exercise medicine clinic in Rio de Janeiro, assessed the flexibility of 3,139 middle-aged people using a method called “Flexitest”. What is it and why does it influence life expectancy.
The importance of stretching, according to science
The Flexitest measures the mobility of seven major joints through 20 movements, assessing parameters such as extension and flexion of knees, hips, spine, wrists and shoulders. After a 13-year follow-up, results showed that those with higher flexibility scores had a lower risk of death.
Key data from the study:
- The group with the lowest flexibility scores had a significantly higher probability of death (26.9% in men and 18.2% in women).
- The main causes of death were cardiovascular diseases and cancer.
- High scores on the flexibility index (Flexindex) were associated with mortality rates less than 1%.
Why does flexibility go far beyond sport into everyday life?
Traditionally, flexibility was considered a characteristic associated with sport. However, This study suggests that it could play a relevant role as a marker of general health. Dr. Araújo explains: “Flexibility not only improves physical performance, but could also reflect the quality of the musculoskeletal and cardiovascular system. »
For his part, Dr. Reuben Chen, who specializes in sports medicine, points out that stiffness can be a symptom of a sedentary lifestyle, inflammation or chronic diseases. These factors not only affect mobility, but increase the risk of age-related diseases.
What are the benefits of stretching regularly?
Stretching isn’t just a practice for athletes; Incorporating them into your daily routine can improve several aspects of your health:
1. Improved mobility and injury prevention
- Keeping joints and muscles flexible helps prevent injuries related to daily movements.
- Simple activities such as bending, turning, or picking up objects are performed more easily.
2. Reduction of chronic pain
- Stretching relieves muscle and joint stiffness, thus combating discomfort common among sedentary people.
- They also help prevent degenerative diseases, such as osteoarthritis.
3. Strengthen the cardiovascular system
- Movement improves blood circulation, reduces blood pressure and promotes heart health.
4. Impact on mental health
- Disciplines like yoga, which combine stretching and conscious breathing, help reduce stress and anxiety.
How to measure your flexibility and what exercises to practice to stretch?
There are simple tests to assess flexibility:
- Touch your feet: Sit on the floor with your legs extended and try to reach your toes.
- Getting up from the ground: If you can do it without supporting yourself with your hands, that’s a good indicator of mobility and strength.
- Balancing on one leg: Stand on one leg for 10 seconds. This exercise also measures coordination and balance, aspects linked to longevity.
Exercises to increase flexibility
1. Static Stretches
- They involve holding a position for 20 to 30 seconds, allowing the muscles to relax and lengthen.
- Example: Lean forward while sitting, try to touch your toes.
2. Dynamic stretches
- They involve controlled movements that gradually expand the range of the joints.
- Example: arm circles, twisting lunges or deep squats.
3. Yoga or Pilates
- These practices combine strength, balance and flexibility. In addition, they promote relaxation and the mind-body connection.
4. Warm-up
- Before doing deep stretches, spend 5 to 10 minutes doing light activities like walking or jogging. This reduces the risk of injury.
Take with caution: limitations and thoughts on the study
Although the results are encouraging, the study has some limitations. For example, Participants were people of the same ethnicity and socioeconomic level.which could influence the results.
Additionally, factors such as participants’ diet or previous physical activity level were not taken into account. According to Dr. Jonathan Bonnet of the Stanford Center on Longevity Lifestyle Medicine, Flexibility might be a marker of healthy habits rather than a direct cause of longevity.
Despite these limitations, research highlights the importance of maintaining good mobility and highlights the benefits of stretching as part of an active lifestyle.
