Stronger really is Better. There is an Inverse Relationship Between Lower Body Strength and Mortality.
Aging is an inevitable process that brings numerous physiological changes, among which the decline in muscle mass and strength, particularly in the lower body, stands out as a significant factor effecting mortality. Research increasingly highlights the importance of maintaining lower body strength as a key determinant of longevity and quality of life in older adults.
The Role of Lower Body Strength in Longevity.
Lower body strength is crucial for basic functional activities such as walking, standing up from a chair, getting out of a vehicle, off the toilet and maintaining balance. These activities are fundamental for independent living and directly impact an individual's ability to perform daily tasks. If these activities are a struggle for you your independence, quality of life and ability to engage in activities you enjoy are greatly curtailed. Studies have shown that diminished lower body strength is associated with higher risks of falls, fractures, and subsequent health complications, all of which can accelerate mortality in older adults.
Muscle Mass and Mortality
Sarcopenia, the age-related loss of muscle mass and function, is particularly pronounced in the lower body and has been linked to increased mortality. Muscles of the legs and hips, being large and essential for mobility, play a vital role in sustaining physical activity and metabolic health. A decrease in muscle mass not only impairs mobility but also reduces the body’s capacity to manage glucose and lipids effectively, leading to higher risks of chronic diseases like diabetes and cardiovascular conditions, which contribute to increased mortality rates.
Importance of Maintaining Lower Body Strength
To mitigate these risks, it is imperative to maintain lower body strength through regular physical activity and strength training. Yes, we will all lose muscle mass and strength as we age, but we do not need to lose as much as many people do. Many people believe it is inevitable but this loss can be significantly curtailed through regular strength training. Unfortunately even among the gym going population many do not squat, deadlift or train the lower body in a meaningful, effective way. Engaging in exercises that target the legs, hips, and core helps preserve muscle mass and improve muscle function. Weight-bearing activities, resistance training, and aerobic exercises have been proven to be effective in sustaining lower body strength and enhancing overall health. Regular exercise not only preserves muscle mass but also promotes balance and coordination, which are crucial in preventing falls—a common cause of injury and death among older adults. Moreover, physical activity has been shown to improve cardiovascular health, enhance metabolic function, and boost mental well-being, all contributing to increased longevity. My father is 83 years old and walks everyday. He began strength training when he noticed it was harder to get up out of a chair. He has since squatted 100lbs. Is that important in and of itself, no but If you can squat 100lbs you can certainly stand up out of a chair. He walks much faster, with a longer stride and confidence that others his age have long since lost. This strength training also improves his ballance making falls less likely. He still uses step ladder. And if God forbid he does fall his bones are stronger making it less likely he will fracture something. Think about it, being stronger and having more muscle mass makes everyday activities easier. The last time you needed to move a couch or a dresser did you call your grandma? No, I bet you called your 21 year old nephew because he is bigger, stronger and has more muscle mass. It is easier for him. We cannot turn back the clock but we can slow the inevitable loss.
Conclusion
Lower body strength has a profound inverse relationship with mortality. As we age, maintaining muscle mass and strength in the lower body is essential for preserving independence, preventing injuries, and reducing the risk of chronic diseases. By prioritizing lower body strength through consistent physical activity and strength training, we can enhance our quality of life and significantly extend our lifespan. Embracing a lifestyle that includes regular strength training and physical activity is not just about adding years to your life, it’s about adding life to your year.
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