The Surprising Key to a Longer Life? Improve Your Range of Motion

Flexibility isn't just about fitness—it could also be a predictor of how long you’ll live. According to a recent study, reduced body flexibility in middle-aged adults is linked to a significantly higher risk of early death.

Researchers measured the range of motion in seven key areas of the body across nearly 3,000 men and women. They followed these participants for 13 years to assess the long-term health effects. What they found was striking: improved flexibility was closely tied to better health outcomes, particularly for women.

The study revealed that women with the least flexibility were five times more likely to die prematurely than their most flexible counterparts. For men, those with limited flexibility were twice as likely to face early mortality. This suggests that poor flexibility may signal deeper musculoskeletal problems, such as joint stiffness, muscle tightness, or impaired mobility—all of which can increase the risk of falls, accidents, and physical inactivity. These limitations can lead to a downward spiral of declining health.

Beyond musculoskeletal issues, reduced flexibility was also linked to poorer vascular function and higher levels of inflammation, both of which are known contributors to cardiovascular disease. The connection between inflexibility and a higher risk of death may, in part, be due to this indirect impact on cardiovascular health.

While stretching has long been seen as the go-to solution for improving flexibility, recent research suggests there’s a better option: strength training. In fact, data from 55 studies found that weightlifting significantly boosted range of motion—sometimes even outperforming traditional stretching.

This improvement happens because strength training helps your muscles function better at the end ranges of motion, like the top and bottom of an exercise. So not only does lifting weights build strength, but it also enhances flexibility. Surprisingly, beginners see the most significant gains in range of motion from resistance training.

That said, not all forms of resistance exercise offer these benefits. While calisthenics and bodyweight exercises have their place, they didn’t provide the same flexibility improvements as weight training did.

If you're looking to increase your longevity and overall health, working on your flexibility through strength training could be the key. Improving your range of motion may just help you move better, live better, and live longer.