Want to Live Longer? Reach for Your Toes

By Dr. Scott Olson, ND Posted December 29, 2024

We know that staying active is crucial for healthy aging.

But what if touching your toes might be just as critical as taking your daily walk?

Surprised? Well, new research suggests that flexibility could be the secret ingredient to a longer, healthier life.

A groundbreaking study from Brazil uncovered a fascinating link between flexibility and longevity. And let me tell you, the results are eye-opening.

Researchers from the Exercise Medicine Clinic in Rio de Janeiro analyzed data from over 3,000 middle-aged and older adults over nearly three decades.

They measured flexibility in 20 different body movements, from ankles to shoulders, and found that folks with higher flexibility scores had a significantly lower mortality risk.

In fact, women with lower flexibility were nearly 5 times more likely to die during the study period than their more limber counterparts. For men, the less flexible group had almost twice the mortality risk.

Now, if you feel like you can barely bend over to tie your shoes anymore, don’t worry—you don’t need to become a yoga master overnight. The key is to start where you are and gradually improve your flexibility.

Remember, this isn’t about becoming a contortionist. It’s about maintaining the range of motion needed to perform daily activities comfortably and safely.

Simple things like reaching items on high shelves, getting in and out of the car easily, or playing with your grandkids on the floor can make a world of difference in your quality of life.

You can start improving your flexibility today with these five simple stretches:

1. Seated Forward Bend: Sit on the edge of a chair with your feet flat on the floor. Slowly bend forward, reaching towards your toes. Hold for 15-30 seconds.
2. Shoulder Rolls: Sit or stand with your back straight. Roll your shoulders forward five times, then backward five times.
3. Gentle Neck Stretch: Slowly tilt your head to one side, bringing your ear towards your shoulder. Hold for 15 seconds, then repeat on the other side.
4. Ankle Circles: Sitting in a chair, lift one foot off the ground and rotate your ankle in circles. Do 10 circles in each direction, then switch feet.
5. Standing Calf Stretch: Stand facing a wall with your hands on the wall for support. Step one foot back, keeping it straight, and lean forward. You should feel a stretch in the back of your calf. Hold for 15-30 seconds, then switch legs.

Remember, always start gently and never push yourself to the point of pain. If you have any existing health conditions or concerns, it’s always a good idea to check with your doctor before starting a new exercise routine.

The beauty of these stretches is that you can do them almost anywhere—while watching TV, waiting for your coffee to brew, or even sitting in the doctor’s office (hey, you might as well make use of that waiting time, right?).

So go ahead, reach for the stars—or at least for your toes.

P.S. Waking up stiff and achy? Click here to find out why and how to improve your mornings.

Source:

Claudio Gil S. Araújo, Christina G. de Souza e Silva, Setor K. Kunutsor, et al., Reduced Body Flexibility Is Associated With Poor Survival in Middle-Aged Men and Women: A Prospective Cohort Study, Scandinavian Journal of Medicine & Science in Sports, Volume 34, Issue 8, August 2024, e14708

Written By Dr. Scott Olson, ND

Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.

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