A recent study found that older adults who engaged in flexibility (stretching) exercises were 20 percent less likely to die prematurely than those who didn’t stretch.

The study involved more than 34,000 adults between the ages of 20 and 79 years. Participants provided information about the frequency and duration of their engagement in moderate- and vigorous-intensity aerobic physical activities, including aerobic, resistance, and flexibility exercises. Researchers tracked the participants' health for roughly 10 years and noted any deaths.

They found that engaging in just flexibility exercises like stretching or yoga five times per week reduced the risk of premature death from all causes by 20 percent and the risk of death from cardiovascular disease by 25 percent.

Stretching can take three forms – static, dynamic, and proprioceptive neuromuscular facilitation (PNF). Static stretching involves holding a stretch for 10 to 30 seconds, as seen in yoga poses, such as “downward-facing dog.” Dynamic stretching involves active movements, such as arm circles (used in warm-ups without holding the stretch) or elements of Tai Chi. PNF stretching is used primarily in physical therapy for flexibility and rehabilitation.

A 2014 review found that stretching’s effects vary by context. Dynamic stretching before exercise tends to improve strength, power, speed, and agility, enhancing sprint and agility test outcomes. Integrating dynamic stretching with exercises like front squats may further boost performance, but overdoing it can promote fatigue and hinder results. Although its effects on endurance sports are less certain, dynamic stretching is generally recommended in warm-ups for its benefits in speed and agility-focused activities.

Some evidence suggests that stretching may be particularly beneficial for older adults and those who are sedentary. For example, a comprehensive meta-analysis found that stretching exercises reduce arterial stiffness, heart rate, and diastolic blood pressure while improving vascular endothelial function in middle-aged and older adults. Stretching may reduce the risk of fall-related injuries in older adults by improving balance.

An abundance of research consistently singles out aerobic activities, especially at moderate to vigorous intensities, as the premier choice for improving health and extending life, as further supported by this study’s conclusions. However, the findings from this study point to the potential value of flexibility exercises. Although they may not offer the same cardiovascular benefits as aerobic activities, their beneficial effects on overall health are noteworthy. Embracing a diverse exercise regimen that includes aerobic and flexibility training may provide myriad health advantages. Learn more about the benefits of vigorous exercise in this episode featuring Dr. Martin Gibala.