
Stretching: The Secret to Living Longer (Literally)
Nov 25, 2024
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Too often I hear the excuse of “I’m not flexible enough”, “I don’t bend that way”, or “I’m a man, I can’t stretch like that”* as a reason for not coming along to a Pilates class, but did you know that regular stretching can actually help you live longer? The relationship between flexibility and mortality is one that has long been studied, and recent research from the University of Leicester and the University of Eastern Finland has yielded some surprising results.
*While it is true that females are naturally more flexible (on average, 25% more so), this trait is not exclusive to any one gender

The conclusion of this research is simple: the more flexible you are, the more likely you are to live longer. So, the question we aim to answer, is why?
We cannot rely on natural flexibility alone. While research does indicate that genetics have an influence on our flexibility, our lifestyle (particularly the sedentary lifestyle of so many of us in modern work) has a significant impact too; flexibility has an impact on our posture, our ability to protect ourselves from falls as we age, our risk of heart disease and metabolic disease, and the prevention and treatment of injuries. Joseph Pilates himself told us that “You are only as young as your spine is flexible” – you are only as young as you are able to stretch.
"You are only as young as your spine is flexible." - Joseph Pilates
Conversely to our muscle strength and bone density, which increase as we grow older (up to mid-life), flexibility tends to decrease until the end of our life, so it tracks that maintaining and increasing our flexibility helps to slow down our biological clock. Moreover, stretching is one of those forms of exercise that requires no equipment, and very little time: as little as 5-10 minutes of stretching a day has undeniable benefits.
Stretching can be passive (using an external force to hold a muscle stretch, usually static, for 10-15 seconds), but a combination of static and dynamic (moving) stretches is generally understood to be most beneficial. In Pilates, classes should conclude with 5-10 minutes of stretches, a combination of active, passive and dynamic, in order to increase flexibility and return muscles to their pre-exercise length, improving your posture, and – literally – making sure you leave the class living longer (or taller!)

Aside from the physical benefits, regular stretching has also been found to impact mood: stretching promotes relaxation, and reduces the production of stress hormones such as cortisol, and could even reduce symptoms of anxiety and depression. Ideally, your stretching should form part of your daily routine, as just one thing you can incorporate (pretty easily, too!) into your life to improve your mental and physical health.
Not sure where to start? Head along to one of my Pilates classes (soon coming online too!) and stretch with me, or drop me a message and we can chat.
See you next time,
Amelia