Flexibility refers to a joint's capacity to move across its full range of motion. Physical fitness requires a high level of flexibility. Dancing, for example, requires greater flexibility than other kinds of physical exercise. Stretching exercises help individuals become more flexible, which makes it easier for them to perform tasks that need more flexibility. As a result, even though flexibility exercises have no proven health benefits and it is uncertain if they decrease the risk of injury, they are an acceptable component of a physical activity programme. Flexibility exercises do not count toward achieving the aerobic or muscle-strengthening Guidelines by themselves. Adults should perform flexibility exercises at least two or three times per week to increase range of motion, despite the lack of clear national standards. This may be accomplished by holding a stretch for 10-30 seconds until it feels tight or uncomfortable. Repeat each stretch two to four times for a total of 60 seconds.