Longevity is something of a buzzword right now, and the idea of living better for longer is undoubtedly appealing. Mobility is a key component of this.

By definition, mobility is the ability to move freely, something that tends to deteriorate as we age. But there are simple things we can do to maintain it.

One of them is “joint flossing”, a daily practice recommended by experienced coach and mobility specialist Darren Ellis.

“Mobility is a conflation of strength and flexibility,” he says. “I always used to believe that strength was the foundation of everything in exercise. But if you’re strong and you can’t move through a decent range of motion at certain joints, you’re still suffering.

“When you reach down to pick something up from the floor and it seems further away than it used to be, you suddenly realise how crucial mobility is.”

Below, Ellis explains how to use his three-minute joint flossing protocol to help ease stiff joints and improve your ability to move.

How to try joint flossing

The body works on a rough “use it or lose it” basis. If you rarely move a joint through its full range of motion, the tissues around it can become tight, stiff and sore. The natural remedy for this is gradually reintroducing movement in the affected areas.

“The easiest place to start when improving mobility is to get the joints moving more freely with some simple joint circles,” says Ellis. “I sometimes call it joint flossing because, firstly, you are flossing nutrients through the joint by promoting blood flow in this area, and secondly, it’s something you should do regularly.”

You start with neck circles then work your way down your body from your head to your toes, as shown in the video above – if something can move, you move it.

Ellis recommends doing five to 10 repetitions per body part, using a controlled tempo and a range of motion that feels safe and comfortable for you.

“There’s no need to force anything,” he says. “You’re just giving your body a chance to move again.”

Doing this consistently will improve your physical capacity and mobility, allowing you to return to other movements and exercises over time.

Read more: Five stretches you should be doing every day, according to a flexibility expert

A new study suggests that exercising at times that match whether someone is naturally a morning or evening person could reduce their risk of heart problems.

Researchers in Britain and Pakistan determined the chronotypes of 150 people aged between 40 to 60 through questionnaires and 48-hour core body temperature measurements.

Chronotype refers to the tendency to be naturally more active or wakeful at a particular period of the day.

All participants in the study – which was published in the journal Open Heart – had at least one cardiovascular risk factor, such as high blood pressure, obesity or physical inactivity, and were randomly assign-ed to exercise at times that either aligned with their chronotype or did not.

Workouts were scheduled either in the morning (8am-11am) or evening (6pm-9pm).

Out of the group, 134 participants completed all 60 exercise sessions.

Over 12 weeks, the study found that both the matched and mismatched groups show-ed improvements in heart risk factors, aerobic fitness and sleep quality.

However, it discovered that those who exercised in alignment with their chronotype experienced greater reductions in blood pressure.

They also demonstrated better improvements in measures such as heart rate, aerobic capacity and sleep quality, compared to those whose exercise timing did not match their natural preferences.

In light of these findings, we spoke to Nuffield Health personal training lead Sam Quinn in Britain, to find out whether or not he thinks we should all sync our exercise with our chronotype.

What are the main categories of chronotypes?

Chronotypes are often simplified into “morning larks” (early birds) and “night owls” (evening types).

“Morning people or early risers are people who find that their energy levels are optimal first thing in the morning and often find that they are more productive during the first part of the day,” says Quinn.

“Whereas, a night owl, or someone who is more of a night person, would be someone whose energy levels are optimal later in the day or the evening.

“These are generally people who like to stay up late and maybe into the early hours in the morning.”

What are some benefits of trying to sync exercise with your chronotype?

“The main benefit is that it can help you stay consistent with your exercise,” says Quinn.

“We’ve all got busy lives and everyone’s got different preferences, but the best programme is going to be the one that you’re going to be able to stick to.

“For example, if you set a workout programme where you have to go to the gym at eight o’clock in the morning and you’re a night person, you might fail before you’ve even started.

“However, if you select a time which is more suited to your preferred time of day and your body clock, where you feel more energised and it works better for your schedule, you’re going to be much more consistent and much more likely to achieve your goals, whether that’s improving your mental health, an aesthetic goal or a performance-related goal.”

Are there any signs that might indicate someone is working out at the “wrong” time of day?

“I think the main physical signs to look out for are to do with energy levels and performance,” says Quinn.

“For example, someone’s output might be affected.

“They might be struggling to train that day, are not turning up consistently and are struggling to hit their designated reps or loads, therefore might not be able to accomplish their physical goals in the gym.

“Also, sometimes, people look visibly deflated.

“Their energy levels are depleted, they’re looking lethargic and might not be engaging with conversation.

If someone is feeling lethargic and tired, they’re not going to get the most out of their session and they’re not going to enjoy it.”

What other factors might affect your energy levels during workouts?

The quantity and quality of your sleep can have a big impact on your energy levels during a workout.

“If you’re training regularly, but you’re not sleeping and recovering adequately, you’re not going to be energised and are not going to be able to perform at your best during your workouts,” highlights Quinn.

Stress can also sabotage your workouts.

“I would say that lifestyle-related stress is one of the biggest factors that impacts people’s energy levels, focus, motivation and frequency of workouts,” he adds.

“When people come in to train, they might vent about their work-related stress and might only get through 50% of the work that was planned for that session.

“So, stress can be a really big obstacle.”

Fuelling yourself adequately is also key.

“Make sure that you’re recovering appropriately from your workouts with the correct nutrition and are fuelling yourself appropriately, depending on what your goal is,” says Quinn.

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“Try to educate yourself on these variables that are going to impact your goals – such as your sleep, nutrition, hydration and recovery – so that you can utilise all of this to help you to achieve your long-term goals.” 

How can someone figure out what their chronotype is and find a routine that works for them?

“Many people think they are a morning person or have read that the best time of day to train is the morning, but when they train in the morning they feel tired and lethargic,” says Quinn.

“Some people also don’t sleep as well because they’re anticipating trying to get into the gym in the morning.

“I find that many people want to be a morning person, but actually train much better in the afternoon or the evening, when they’ve had a couple of extra hours of sleep.”

Sometimes finding a routine that works for you takes a bit of time.

“Finding the right time to train and exercise can take a bit of trial and error, and can sometimes take quite a long time to figure out,” he says.

“Be flexible and try a few different times to see what’s optimal for you, what works with your lifestyle and what is going to enable you to be consistent over time.”

When figuring this out, listening to how your body and mind feels can help guide you.

“I regularly have to communicate with my clients and ask them, ‘How are you feeling? Is this the most suitable time for you?’” he adds.

Most importantly, Quinn reminds people to choose a type of activity that they actually enjoy and will stick to.

“Find out what type of exercise you actually enjoy and that you are going to be consistent with,” he recommends.

“It doesn’t have to be strength training – it could be a dance class or yoga or endurance running.” – By Camilla Foster/PA Media/dpa

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