Flexibility and mobility: stretching safely after 40
Key points
- MedlinePlus (US) says flexibility exercises stretch your muscles and can help you stay limber.
- The Office on Women's Health (US) says physical activity helps with flexibility, mobility, and coordination.
- Our sources do not set a number of days or minutes for stretching.
- MedlinePlus (US) and ODPHP (US) say you can start slowly and build up over time.
- ODPHP (US) and the Office on Women's Health (US) advise talking with a doctor about the activities that suit you.
Why it matters at this age
Flexibility is how easily your muscles and joints can move. MedlinePlus (US) says flexibility exercises stretch your muscles. It says they can help your body stay limber, which means easy to bend and move. [1]
Mobility is your ability to get around and move through the day. The Office on Women's Health (US) says physical activity helps with flexibility, mobility, and coordination. Coordination is how well your body parts work together. [3]
How often
Our sources do not set a number of days or minutes for stretching. MedlinePlus (US) says how much exercise you need depends on your age and health. ODPHP (US) says to build up to more activity over time. [1] [2]
The Office on Women's Health (US) offers one idea for fitting stretching into your day. It suggests doing stretches while watching TV. [3]
How to start: beginner
You do not need to have been active before. ODPHP (US) says it is not too late to start if you have not been active in the past. It advises going slow and doing what you can when you are just getting started. [2]
MedlinePlus (US) says the same. People who have not been active can begin at a slow pace and work up to their goal. [1]
How to start: intermediate
Our sources do not set out a separate intermediate level for stretching. They speak only of building up. ODPHP (US) says to build up to more activity over time. MedlinePlus (US) says to work up to your goal. [2] [1]
Safety
Our sources give no stretching-specific safety steps. ODPHP (US) says older adults are at higher risk for serious injuries from falls. The Office on Women's Health (US) says balance exercises are important for all women. It adds that they matter most for older women, who are at higher risk of falls. [2] [3]
ODPHP (US) also says to follow its safety tips if you are active outdoors. MedlinePlus (US) says that if you have questions about your health, you can contact a health care provider. [2] [1]
When to see a doctor
ODPHP (US) says to talk with your doctor if you have questions about which activities might work best for you. It adds that if you have a health condition, you should talk with your doctor about the best activities for you. [2]
The Office on Women's Health (US) says to ask your doctor or nurse for help with a physical activity plan that is right for you. MedlinePlus (US) says to check with your health care provider about what is right for you. [3] [1]
Sources
- MedlinePlus (US): Exercise for Older Adults (opens in a new tab). Last updated July 15, 2024.
- ODPHP (US): Protect Your Health As You Grow Older (opens in a new tab). Last updated May 18, 2026.
- Office on Women's Health (US): Physical activity for all women (opens in a new tab). Last updated February 16, 2021.
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