The Importance of Maintaining Leg Strength as We Age and Its Link to Lower Mortality

I have recently been successful in obtaining a Board Role with the Australian Powerlifting Alliance and this has re-ignited my passion for the sport of Powerlifting, nutrition, recovery and optimising performance no matter level you are participating at. Reflecting on the recruitment process, board meetings and my personal and professional objectives, I upped my training game, created my program that will lead me back to the competitive platform and picked up reading and researching again.

Now, my goal in life is to be around as long as possible, I’m surely not the only person with that goal and while we pass the days are we really doing everything possible to make that happen and I think the answer is “No, we aren’t”.

Aging is an inevitable process, and with it comes a host of physical changes that can impact our overall health and quality of life. Among the various aspects of health and wellness, one thing kept emerging when I was reading various websites. Maintaining leg strength emerged as a critical factor in ensuring a higher quality of life and even prolonging it.

Research has increasingly highlighted the importance of leg strength in reducing mortality risk, highlighting its significance for older adults. This article delves into why leg strength is vital as we age and how it is linked to lower mortality.

The Role of Leg Strength in Overall Health

Leg strength is fundamental to a variety of everyday activities, from walking and climbing stairs to standing up from a seated position, even using the bathroom. Strong legs support balance and mobility, which are crucial for maintaining independence as we age. The muscles in our legs, including the quadriceps, hamstrings, calves, and glutes, play a significant role in our ability to perform these tasks efficiently and safely.

Benefits of Maintaining Leg Strength

1. Enhanced Mobility and Independence: Strong legs enable us to move more freely and confidently as we get older. Increased mobility helps maintain independence, reducing the reliance on caregivers or family members for basic tasks. Trust me, I know the impact of this first hand.

2. Improved Balance and Fall Prevention: Falls are a leading cause of injury among older adults. Strong leg muscles contribute to better balance and stability, significantly reducing the risk of falls and associated injuries such as fractures.

3. Cardiovascular Health: Engaging in exercises that strengthen the legs, such as walking, cycling, and resistance/weight training, also benefits cardiovascular health. Improved leg strength can enhance circulation and reduce the risk of heart disease.

4. Weight Management: Muscle mass naturally declines with age, leading to a slower metabolism. Maintaining leg strength (this statement is true for all muscle mass) through regular exercise helps preserve muscle mass, aiding in weight management and reducing the risk of obesity-related diseases as we age.

5. Mental Health Benefits: Physical activity, including exercises that build leg strength, has been shown to improve mental health by reducing symptoms of depression and anxiety. Staying active and maintaining strong legs contribute to a positive outlook on life. Loneliness and isolation have a profound impact on all demographics but is pronounced in older populations.

Leg Strength and Mortality

A growing body of research has established a link between leg strength and lower mortality rates. A study published in the Journal of Gerontology found that lower limb strength is a significant predictor of all-cause mortality in older adults. Participants with stronger leg muscles had a lower risk of death compared to those with weaker legs.

https://academic.oup.com/biomedgerontology/article/61/1/72/549632

Another study published in the American Journal of Medicine indicated that muscle mass in the legs is closely associated with longevity. This research showed that individuals with higher muscle mass in their legs had a significantly lower risk of premature death than those with lower muscle mass.

https://www.amjmed.com/article/s0002-9343(14)00138-7/fulltext#:~:text=other%20significant%20covariates.-,Results,interval%2C%200.66%2D0.97).

The reasons behind this correlation are multifaceted. Strong leg muscles contribute to better overall physical health, reducing the likelihood of chronic diseases such as diabetes, cardiovascular disease, and osteoporosis. Additionally, maintaining leg strength supports better balance and mobility, decreasing the risk of falls and injuries, which are common causes of morbidity and mortality in older adults.

Practical Tips for Maintaining Leg Strength

Getting to the gym and lifting barbells, dumbbells and weights is not for everybody, so how do we maintain strength and longevity when we age. Here are some practical tips of improving or maintaining strength as we age

1. Regular Exercise: Incorporate a mix of aerobic exercises (like walking or cycling) and resistance training (such as squats, lunges, and leg presses) into your routine to build and maintain leg strength. Performing these exercises with your own body weight is a great alternative to a gym. Some of the strongest and mobile people I have met use calisthenics in there routines.

2. Stay Active: Aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity each week, complemented by muscle-strengthening activities on two or more days a week. Intensity is also a relative measure, high and low intensity will look very different as we age and will also vary from person to person.

3. Balance Exercises: Include exercises that improve balance, such as yoga or tai chi, to enhance stability and reduce fall risk.

4. Proper Nutrition: Ensure a diet rich in protein to support muscle maintenance and repair. Adequate intake of calcium and vitamin D is also crucial for bone health. Reducing the amount of processed and pre-package foods/meals is a good way to ensure you are intaking of a variety of fruits, vegetables and proteins and eliminating dangerous trans fats and chemicals.

5. Consult a Professional: Work with a physical therapist or a certified personal trainer to develop a personalised exercise plan that suits your abilities and health status. Customising plans keep participants engaged longer and can be modified to address changes in life’s circumstances.

Conclusion

Maintaining leg strength is a cornerstone of healthy aging. Its importance extends beyond physical mobility, significantly impacting overall health, quality of life, and longevity. By prioritising leg strength through regular exercise and a healthy lifestyle, older adults can enhance their independence, reduce the risk of chronic diseases and injuries, and ultimately enjoy a longer, healthier life. As research continues to identify the critical role of leg strength in reducing mortality, it becomes clear that strong legs are not just about mobility—they are a key to living a longer, more vibrant life.