Health and fitness-related research has consistently sought to connect, or identify, benefits of exercise in older adults. According to the American College of Sports Medicine physical aptitude is related to health through 5 basic components: body composition, aerobic fitness, strength, local muscular endurance, and flexibility. Among these, strength and flexibility are important variables of physical aptitude. Adequate levels are necessary for the promotion and maintenance of health and functional autonomy and safe and effective sports participation.
Some studies have been performed to investigate the influence that aerobic, strength, and flexibility training have in improving or increasing flexibility (increased range of motion) without pain on both Sedentary Men and Women.The studies strongly (statistically) indicate that a combined strength and flexibility protocol is best for improving total ROM (Range of Motion) in all arthro-kinetic complexes (joints).
The bottom line for those 50 and over is that an effective training program begins with an endurance training regimen that includes circuit strength- training, balance, and flexibility.
The rewards of such a program are very simple to understand. Greater range of motion, less pain, and with a diet plan; weightloss. You will just feel better physically and emotionally.
The influence of strength, flexibility, and simultaneous training on flexibility and strength gains Roberto Simão 1, Adriana Lemos, Belmiro Salles, Thalita Leite, Élida Oliveira, Matthew Rhea, Victor Machado Reis J Strength Cond Res. 2011 May;25(5):1333-8
The importance of trunk muscle strength for balance, functional performance, and fall prevention in seniors: a systematic review Urs Granacher 1, Albert Gollhofer, Tibor Hortobágyi, Reto W Kressig, Thomas Muehlbauer
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