Maintaining muscle strength in older age may be significantly linked to how long a woman lives, according to a latest study. Researchers found that two simple tests commonly used in clinical assessments of older adults can offer clues about mortality risk.
The research, published in JAMA Network Open, followed over 5,000 women between the ages of 63 and 99 for eight years to analyze the relationship between muscle strength and survival. The study indicates that greater muscle strength is associated with a substantial reduction in the risk of death for women over 60.
Researchers evaluated muscle strength using two key measurements. One assessed handgrip strength through a standard handgrip test. The other measured how quickly a person could rise from a chair five times consecutively without using their arms.
The results showed that women with greater handgrip strength and faster chair-rise times had a significantly lower risk of death during the study period. Statistical analysis revealed that for every 7-kilogram increase in handgrip strength, there was an average 12% reduction in mortality.
Improvements in chair-rise time were also correlated with survival rates. Specifically, a 6-second improvement in execution time was associated with approximately a 4% decrease in the risk of death. This research highlights the importance of maintaining physical function as we age, as even small improvements can have a measurable impact on longevity.
The connection between muscle strength and mortality remained consistent even after researchers accounted for participants’ physical activity levels and sedentary time, which were tracked using accelerometers. Further analysis adjusted for walking speed – an indicator of cardiovascular health – and levels of C-reactive protein, a blood marker of inflammation linked to muscle deterioration and premature mortality.
Even with these factors considered, muscle strength remained a significant predictor of survival. According to Michael LaMonte, professor of epidemiology and environmental health at the University at Buffalo’s School of Public Health and Health Professions, this is the largest study to date examining the link between muscle strength and longevity in women over 60.
Researchers also investigated the role of body size, finding that differences in weight or body composition did not explain the observed association. The link between muscle strength and lower mortality remained significant even when strength measurements were adjusted for body weight or fat-free mass.
Notably, the benefits of muscle strength were observed even in women who did not meet the recommended levels of physical activity for adults – at least 150 minutes of moderate-intensity aerobic activity per week. This suggests that building and maintaining muscle mass can be beneficial regardless of overall exercise habits.
These findings support the inclusion of maintaining muscle strength in public health messages regarding physical activity for older adults, researchers say. With the population of women over 80 representing the fastest-growing age group in the United States, monitoring and maintaining muscle strength is becoming increasingly important for public health in the coming decades.
Muscle strength can be improved through various exercises, including weight training with free weights, dumbbells, fitness machines, or bodyweight exercises. Examples include adapted push-ups, wall push-ups, or knee bends.
Strengthening exercises don’t necessarily require a gym membership. Everyday household items, such as canned goods or books, can provide sufficient resistance for skeletal muscles when other options are unavailable.
Researchers recommend caution before starting a muscle-strengthening exercise program, especially for older adults with pain, balance problems, or chronic illnesses. Consulting a doctor or physical therapist can assist choose appropriate exercises and prevent injuries.
Â
