HealthHack
Posts
🦵 This 1-legged test predicts your longevity

🦵 This 1-legged test predicts your longevity

Discover the simple balance test that predicts longevity & mobility hacks for a healthier life

HealthHack
December 17, 2023

Happy Sunday!

Today, we’re getting bendy — with our deep dive on flexibility and mobility, and its vital role in longevity.

📊 HealthHack Poll of the Week 📊

When we asked about your motivation for exercising in last week’s poll, one choice was the runaway winner:

Building strength and muscle 🏋️

To go deeper on that, this week, we’d love to know:

What strength-building hacks would you like to learn more about in HealthHack?

Cast your vote for your top choice, and drop a comment in the “Additional Feedback” box on the poll page to share what else you want to learn about!

Unlock Your Full Range: The Key Roles of Flexibility and Mobility for Longevity 🤸

While many take it for granted, the ability to reach, bend, and flex without pain is a gift.

But regardless of how much or little pain you feel moving, we all have a great capacity to improve our flexibility and mobility!

Today, we’re diving into these key components of a long, healthy life, and how you can enhance them – no matter your age!

Lifelong health is dependent on flexibility and mobility.

The National Institute on Aging defines mobility as the ability to move without assistance (for example, walking upstairs).

And in blue zones – areas known for their citizens’ longevity – activities that improve mobility and balance are commonplace, well into seniors’ golden years.

Working on flexibility and mobility is crucial not just for living longer, but for having a higher quality of life as we age.

How balance affects mobility and flexibility.

One of the best markers for predicting longevity is with one simple test:

How long you can stand on one foot.

In one longevity study, researchers found that this one-legged standing test was the best predictor of how long participants would live.

Want to see where you currently stand?

Here are the suggested time targets for different age groups:

Under 40: 45 seconds with eyes open, 15 seconds with eyes closed

Aged 40-49: 42 seconds open, 13 seconds closed

Aged 50-59: 41 seconds open, 8 seconds closed

Aged 60-69: 32 seconds open, 4 seconds closed

Aged 70-79: 22 seconds open, 3 seconds closed

Now, while balance does naturally decline as we age…

We can considerably slow down that decline with the right exercises!

To work on this, trainer Sebastien Lagree suggests low-impact strength training that incorporates flexibility exercises to promote healthy aging.

With consistent practice, this regimen results in stronger muscles, improved balance, and increased blood circulation – which all help you live a longer, healthier life.

Many celebrities, including Jennifer Aniston and Meghan Markle, have embraced this kind of training, too.

Lagree, 50, even went as far to say that training for longevity is “...not a consideration, it’s a necessity.”

Now that you know how important mobility and flexibility are, here are some practical tips to improve them:

Perform adequate warm-ups before stretching.

Start with smaller ranges of movement, and gradually increase the intensity of your stretches.

It’s recommended to do dynamic stretches (repetitive movements) before a workout and static stretches (holding positions) after a workout.

Practice flexibility exercises like these regularly.

Be mindful of your comfort level, and consider working with a professional to build a personalized routine.

For visual learners, these mobility demos will get you off to a great start!

If you sit a lot during the week, @Strengthside has a helpful Hip Mobility Hack to try.

@Well+Good demonstrates a powerful Leg-Stretch Routine to improve your daily mobility.

Additionally, @Strengthside’s Natural Mobility Program shows how you can use natural positions during the day to become more mobile.

For long-term results, focus on doing a little every day.

In the pursuit of flexibility and mobility, consistency is key.

By building and committing to a routine, warming up wisely, and working on your balance…

You'll not only see improvements to your mobility, but also enjoy a greater quality of life through enhanced movement and reduced injury risk.

Here’s to a longer, healthier life. ✨