Mobility is essential for quality of life and helps prevent falls and injuries, especially as we age. Around one in four older adults experiences a fall each year, with 10 percent resulting in injury that restricts activities for a day or more, according to the Centers for Disease Control and Prevention. Exercise can improve range of motion, but some workouts are more effective than others.
While running is a popular fitness activity, it can actually make muscles stiffer and movement harder. Researchers have identified yoga as a superior exercise for flexibility, with two sessions a week enhancing athletic performance in just a couple of months. Static stretches, common in traditional yoga classes, are particularly effective at deeply improving flexibility, says yoga and pilates instructor Shannon Nichols.
Running offers benefits for heart, brain, and respiratory health, mood, muscle strength, and bone density. However, it can also lead to muscle tightness, stress on the back and joints, and increased injury risk, according to Cedars-Sinai. Dr. Carlos Uquillas notes that injury rates for running are real but not necessarily high. Stiffer muscles and injuries hinder flexibility, and running does not require much mobility, but lack of use of certain muscle groups can reduce flexibility over time.
Yoga provides similar benefits to running for heart, lung, brain, and mental health, and helps ease back pain. Additionally, yoga improves flexibility and mobility by stretching multiple joints simultaneously, lengthening muscles, and reducing stiffness. A Harvard Health study found that adults who practiced yoga for 180 minutes at least twice a week for two months gained greater flexibility, muscle strength, and endurance. Yoga also focuses on the mind and breath, promoting muscle relaxation, especially in restorative yoga, which aims to reduce stress while providing physical benefits.
For optimal flexibility, exercise physiologist Katie Lawton recommends exercising twice a day, which can include yoga, stretching, tai chi, or pilates. UC Davis Health suggests stretching for 20 to 30 minutes several times a week, holding each stretch for at least 30 seconds. However, individual factors such as genetics, surgeries, injuries, and posture play a role, and physical activity should be tailored to one's health and mobility status, as noted by cardiologist Dr. Aeshita Dwivedi.
