Tips To Help You Enhance The Longevity Of Your Joint Mobility

Being able to move your joints freely and completely is not just about comfort—it’s crucial for a life well-lived and potentially a longer one. A groundbreaking study released today in the Scandinavian Journal of Medicine & Science in Sports presents evidence suggesting that maintaining joint mobility can lead to a longer lifespan. The research, which includes over 3,000 individuals aged 45 to 65, indicates a clear link between fluid joint movement and increased longevity.

The study employed a tool referred to as the Flexindex, a test that scrutinizes the motion range of 20 distinct body movements. Remarkably, those achieving top scores also showed the lowest mortality rates.

Though this discussion treats ‘mobility’ and ‘flexibility’ as similar concepts, following the study’s terminology, we’re focusing on joint mobility, or the capacity of joints to engage in full, uninhibited movement.

“From the outset of my medical career, I’ve held the belief that flexibility is vital for health, and thus I’ve always integrated its evaluation into practice,” said Claudio Gil Araújo, MD, PhD, the research director at CLINIMEX in Rio de Janeiro, Brazil and the primary investigator of the study. He shared his insights with Well+Good.

Examining the Study’s Details

Dr. Araújo’s Flexindex test, which he developed over three decades ago, calculates an overall flexibility and mobility score ranging from 0 to 80, with most people scoring somewhere between these two extremes. In the study, scores of at least 49 for men and 56 for women corresponded with a significantly reduced 13-year mortality risk.

While the study only shows a connection between flexibility, mobility, and longevity, the differences it uncovers are hard to overlook—especially for women, who typically scored higher than men.

However challenging it may be to apply these findings broadly outside of the study group, Dr. Araújo stresses the importance of maintaining flexibility regardless of one’s life stage.

“Despite its undervaluation and neglect by active individuals and athletes alike, our research solidifies that flexibility is a component of physical fitness that’s directly linked to the most definitive health outcome—natural longevity,” he asserts. Hence, it might be time to give mobility and flexibility the attention they deserve in your fitness program.

“If we’re considering the span and quality of life, it’s never too early to begin focusing on maintaining flexibility in the primary joint movements,” advises Dr. Araújo.

Approaches to Enhancing Mobility and Flexibility

Advocating for an active effort to monitor and improve flexibility, Dr. Araújo suggests undergoing a Flexitest or similar evaluation and then constructing a personalized stretching and mobility regimen.

“You can develop flexibility at any age, but initiating a stretching regimen sooner rather than later prevents significant declines in flexibility,” he notes. Without regular use, mobility can diminish with age. Dr. Araújo highlights, “Please don’t skip over flexibility exercises in your fitness routine at any age. Starting from early life, our flexibility begins to wane. People who maintain healthy flexibility levels are not only more likely to enjoy longer lives but also greater independence, especially in their later years.”

Besides the structured stretching and mobility exercises, consider working in yoga and similar moves into your daily routine, especially for areas that feel tight or restricted—the hips being a common example.

Targeted Stretching for Neck and Back Tension

• Yoga Sequences for Alleviating Neck Discomfort
• Compact Stretch Series for Neck and Shoulder Release
• Mobility Drills for Enhanced Posture

Exercises for Shoulder Flexibility

• Rotator Cuff Stretching Guided by a Physiotherapist
• 4 Essential Shoulder Motion Drills to Avoid Joints from Popping

Improving Hip Mobility

• Bite-Sized Hip Mobility Exercises
• 11-Minute Hip Mobility Series

Enhancing Ankle Mobility

• 6 Essential Stretches for Better Ankle Mobility
• Ankle Stretch Routine in 8 Minutes

Comprehensive Stretching for Whole-Body Mobility

• Quick 5-Minute Japanese Radio Taiso Mobility Routine
• 9 Stretches for Total Relaxation of Every Muscle Group
• Full-Body Yoga Session Lasting 15 Minutes