The researchers utilized the Flexindex test, which evaluates range of motion for 20 different movements throughout the body. Participants with higher scores on this test exhibited lower mortality rates.
(Note: In this context, we will use the terms mobility and flexibility interchangeably, although the study focuses on joint mobility.)
“I have always believed that flexibility is a key component of good health and have routinely assessed it since the early days of my medical practice,” stated Claudio Gil Araújo, MD, PhD, the lead researcher from Rio de Janeiro, Brazil.
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A Closer Look at the Study
The Flexindex test, developed by Dr. Araújo over 30 years ago, assesses flexibility and mobility across the body, yielding a score ranging from 0 to 80. In the study, individuals with scores of 49 or higher (men) and 56 or higher (women) had significantly lower mortality rates over 13 years.
While the study reflects a correlation between flexibility, mobility, and longevity, the differences are noteworthy, especially among women who generally scored better than men.
Dr. Araújo emphasizes the importance of flexibility at all stages of life, stating, “Flexibility is a pivotal component of health-related physical fitness and is closely tied to natural mortality, making it crucial to overall well-being.”
If you have overlooked flexibility and mobility in your fitness routine, now is an opportune time to prioritize them.
Dr. Araújo suggests getting a mobility assessment, such as the Flexitest, and constructing a stretching and mobility regimen based on the results.
“Flexibility is trainable and can be enhanced at any age. Starting a stretching routine early can prevent a significant decline in flexibility,” says Dr. Araújo.
Remember, mobility is “use it or lose it” as you age, so integrating flexibility exercises into your workout plan is vital for maintaining autonomy as you grow older.
Enhancing Mobility and Flexibility
Begin by assessing your mobility and flexibility and devising a stretching plan accordingly.
“Flexibility can be improved at any age, but starting a stretching routine early is beneficial,” advises Dr. Araújo.
Consider incorporating mobility exercises, yoga, and stretching into your daily routine to address specific areas of concern, such as tightness in the neck, back, shoulders, hips, and ankles.
Neck and Back Tightness
Shoulder Mobility
Hip Mobility
Ankle Mobility
Full-Body Stretching and Mobility
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