10 Minutes of This Daily Can Be An Easy Longevity Game-Changer

This isn't just for yogis.

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Sep 25, 2025 - 07:56
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10 Minutes of This Daily Can Be An Easy Longevity Game-Changer
Ava Durgin

Author:

September 24, 2025

Ava Durgin

Assistant Health Editor

By Ava Durgin

Assistant Health Editor

Ava Durgin is the Assistant Health Editor at mindbodygreen. She is a recent graduate from Duke University where she received a B.A. in Global Health and Psychology. In her previous work, Ava served as the Patient Education Lead for Duke Hospital affiliated programs, focusing on combating food insecurity and childhood obesity.

Image by Vitor Diniz / Pexels

September 24, 2025

We all know fitness is a pillar of longevity, but what if I told you that touching your toes might be just as important as your heart-pumping workouts?

The study: 28 years of data, 3,000 participants

Researchers tracked over 3,000 individuals, aged 46 to 65, for nearly three decades to assess how flexibility influenced mortality risk. Using a "Flexindex" score based on 20 different movements involving multiple joints, they found a clear pattern:

Those with higher flexibility scores lived longer than their less limber counterparts.Men with poor flexibility were nearly 1.87 times more likely to die than men with higher flexibility scores.Interestingly, women generally scored 35% higher on flexibility tests compared to men, but those with lower scores still faced a heightened mortality risk.

Why flexibility is a longevity superpower

Pain-free movement: Stiff joints and tight muscles can lead to chronic aches.Mobility and independence: Being able to move easily means you're less likely to experience falls or mobility limitations as you age.Lower blood pressure: Stretching has been shown to help relax blood vessels, contributing to improved circulation.

In short, flexible bodies often mean happier, more independent lives—and that's a recipe for living longer.

The science behind stretching

The study's findings are rooted in more than just muscle mechanics. Improved flexibility enhances joint function, reduces inflammation, and promotes better balance.

These benefits translate to fewer injuries and more efficient movement patterns, supporting the body's natural aging processes.

Easy ways to get your stretch on

Don't worry—you don't need to become a yoga guru overnight to see benefits. A few simple steps can make a difference:

Daily stretch sessions: Just 5-10 minutes a day can improve your flexibility over time.Target problem areas:Focus on hips, hamstrings, and shoulders for optimal results.Incorporate dynamic movements: Stretching doesn't have to be static. Gentle movements help ease stiffness and prep muscles for activity.

If you're unsure where to start, check out these expert-backed guides:

The takeaway

If you've been skipping your stretches, it's time to reconsider. With nearly 30 years of research backing the link between flexibility and longevity, a few extra minutes each day could help you live a longer, more vibrant life. So go ahead—reach for your toes. Your future self will thank you.