From the Research
Regular physical activity and exercise are the most effective ways to maintain or improve suppleness, as they enhance flexibility, reduce stiffness, and promote overall mobility, especially with aging, as noted in the most recent and highest quality study 1. To achieve suppleness, it is essential to engage in regular stretching exercises, ideally performed daily for at least 10-15 minutes, including dynamic stretches before physical activity and static stretches afterward, holding each position for 15-30 seconds. Yoga and Pilates are excellent practices for developing overall body suppleness. Additionally, staying well-hydrated by drinking 6-8 glasses of water daily helps maintain tissue elasticity, while consuming foods rich in omega-3 fatty acids, such as fish, flaxseeds, and walnuts, supports joint health. Massage therapy can also enhance suppleness by improving circulation and releasing muscle tension.
Some studies have investigated the effects of glucosamine and chondroitin sulfate on joint health, but the evidence is not strong enough to support their use as a primary means of improving suppleness. For example, a study published in 2010 found that circulating levels of chondroitin sulfate in human plasma were not detectably altered by ingestion of chondroitin sulfate, either alone or in combination with glucosamine 2. Another study published in 2015 discussed the benefits of physical activity and exercise in patients with rheumatoid arthritis, highlighting the importance of regular exercise in improving physical performance and reducing the risk of noncommunicable diseases 3.
The most recent and highest quality study, published in 2020, provides an overview of the beneficial effects of exercise on health and performance, emphasizing the importance of regular physical activity in improving physical performance, reducing the risk of noncommunicable diseases, and enhancing overall mobility 1. This study supports the recommendation for regular physical activity and exercise as the primary means of maintaining or improving suppleness.
Key points to maintain or improve suppleness include:
- Regular stretching exercises, ideally performed daily for at least 10-15 minutes
- Dynamic stretches before physical activity and static stretches afterward, holding each position for 15-30 seconds
- Yoga and Pilates as excellent practices for developing overall body suppleness
- Staying well-hydrated by drinking 6-8 glasses of water daily to maintain tissue elasticity
- Consuming foods rich in omega-3 fatty acids to support joint health
- Massage therapy to improve circulation and release muscle tension
By following these recommendations, individuals can maintain or improve their suppleness, reducing the risk of injury, improving posture, enhancing athletic performance, and contributing to better overall mobility, especially as they age.