Here is a little known ‘secret’ to live longer…
...STRETCH...
Yes, simply stretch.
“Everything old is new again”
It seems the old wisdom of Traditional East Asian Medicine (TEAM) has known this ‘secret’ for centuries. In fact, the earliest exercise record ever discovered is from a Chinese tomb sealed in 168BC. The Ma Wang Dui scroll depicts 44 movement/stretches of men and women, young & old.
A bit of back story…
TEAM emphasizes balance of the “body-mind-spirit” from a core set of foundational lifestyle habits. These are most often known as: stretching, movement, diet, and mindfulness practices (see post on downtime). These pillars are the foundation of health and according to TEAM, nearly every modern ‘disease’ can be traced back to an imbalance in these habits.
Stretching, one of the TEAM pillars, seems so simple that it is often overlooked or skipped to ‘get to the important work’.
What a mistake!
Not only is stretching good for our muscles, tendons and joints, but it may actually improve your odds of living longer. (Note: See below for more ‘unkown’ benefits)
Stretching for Longevity
Okinawa is known for longevity and is one of the planets Blue Zones; one aspect that contributes to the high rate of centenarians (100+yrs young) is stretching. This age-old TEAM practice of stretching is "new again" and seems to be 'proving itself' with some modern research.
Here are a few highlights:
A 2023 study suggests that stretching can lead to a 20% reduction in all-cause mortality (death).
A 2020 study suggests stretching is a better choice to enhance longevity compared to more than a dozen other activities, including: aerobics, walking or weight lifting.
A 2014 study found that the ability to sit and rise from the floor is correlated with a longer life expectancy; this was irrespective of age, sex, and body mass index (BMI).
I interpret this modern ‘data’ and specifically the 2014 study as our functional ability to demonstrate: pliability, flexibility, mobility, balance, and strength. This has led to the Sit to Rise Test (SRT) as a common assessment of health. For more on the SRT test, click here; note that for every 1-point increment in score we get a 21% reduction in mortality (wow!).
What type of Stretching?
From the research it seems this could be a combination of active and passive stretching. From my 20+ years of experience, a key is to ensure frequency. I also believe in a practice with depth, i.e. Authenticity. Depth/Authenticity (for me) suggests a practice that never ends. It is suitable for all ages and allows for continued discovery of new benefits, along with opportunities to enhance the efficiency of your movements.
Want to Learn a New Stretching Routine?
Ryan will be bringing back his class: Okinawan Movement and Mindfulness
Join us for 4 Thursday evenings: September 5th – 26th (7:30 – 8:30pm)
We will learn a seated & standing routine to improve your flexibility, mobility and pliability. Applicable to all levels, from athletes to those who have limited stretching experience. Class is limited to 8 & will fill quickly.
A few More thoughts…
Flexibility, mobility & pliability, what’s the difference?
Simply put you can think of these terms as:
· Flexibility: Muscle Range of Motion
· Mobility: Joint Range of Motion
· Pliability: Buzz word, referring to the interface of flexibility, mobility, and functional recovery
Did you know?
More benefits of stretching...
Muscle Strength
Although not as effective as various forms of resistance exercise, a stretch session can improve muscle tone and strength.
Stretching seems to reduce arterial stiffness, heart rate, and blood pressure; all risk factors of heart disease (arteriosclerosis).
Muscle Flexibility and joint Mobility leads to better balance and less muscle tendon injures and falls.
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