Here’s Why Stretching Each Day Is the Healthiest Habit You Can Commit to

Just a few minutes of dynamic stretching—which involves mimicking movements of a sport or activity—can increase blood flow, giving your brain a boost and helping you shake off a mid afternoon slump, says Rachel Tavel, P.T., D.P.T., C.S.C.S., author of Prevention’s Stretch Yourself Healthy.

Did you ever accidentally step on something and almost fall? Whether it’s the dog’s bone or a hidden tree root, we’ve all had the experience of our feet or legs connecting with something unexpected. Thanks to the improved balance you get from stretching, you’ll be more likely to remain upright.

Need to unhook your bra? You’ve got this. Stretching gives you a bigger range of motion—and that’s something you need all day long. It’s what allows you to scratch that elusive spot on your shoulder blade, reach that item on the top shelf, and, yes, unhook your own bra strap. “This is particularly important as you age,” explains Tavel, author of Prevention’s Stretch Yourself Healthy. “As you get older, natural processes limit your flexibility, which can eventually lead to joint stiffness and pain.”

Stretching helps sleep come more easily. In addition to helping you to relax, stretching can alleviate some of the problems that tend to keep us up at night. Take leg cramps: If you tend to get them, a few weeks of stretching may reduce their severity and frequency, finds research.

Thanks to improved blood circulation, stretching may help improve the health of blood vessels throughout your body, helping to reduce your risk of heart disease, finds a review of the research. And in other research, done on mice—so not yet ready for prime time with humans—Harvard and Dana Farber Cancer Institute found that 10 daily minutes of stretching resulted in 52% smaller breast tumor growth. (Maybe you’re wondering, “How exactly do mice stretch?” The researchers encouraged the mice to grasp a bar and then lifted them by the tail, putting the little rodents in a stretched position.)

Do you sit too much at work? Okay, so stretching won’t solve your problems with the annoying coworker who’s always late to your Zoom calls. (Some work pains are ever present.) But stretching can address the pain you feel from sitting too much. In one randomized controlled trial, office workers who were taught a series of stretches to do daily reported less neck, shoulder, or back pain than workers who didn’t stretch.

Stretching can seamlessly slide into your wellness routine. “Even if you haven’t logged one minute of physical activity in years, you can start a stretching routine with ease and use it to achieve some of your biggest health goals,” says Tavel.