Researchers from the University at Buffalo in the United States have identified a straightforward and readily available method to extend the lifespan of older women.
The findings from an extensive study, detailed in the reputable journal JAMA Network Open, indicate a direct correlation between strong grip strength and muscular endurance and a reduced likelihood of premature death for women beyond the age of 63. Notably, this protective effect persists irrespective of their overall levels of physical activity or the condition of their cardiovascular systems.
Approximately five thousand women, aged between 63 and 99, participated in this investigation. In the initial phase, the scientists assessed two primary metrics: handgrip compression force and the time taken to complete the “five chair stands” test without using their arms—these assessments are recognized as standard indicators of physical fitness in clinical settings. Following this, the volunteers were monitored over an eight-year period.
The outcomes are striking: an increase in grip strength of just seven kilograms correlated with an average 12 percent reduction in the risk of early mortality. Furthermore, when participants moved from the slowest pace of rising from a chair to the quickest pace, with each step taking six seconds less, mortality saw an additional reduction of 4 percent. Critically, the scientists controlled for numerous variables often overlooked in earlier studies, including objective mobility data from accelerometers, walking speed as an indicator of heart health, and C-reactive protein levels (an inflammation marker). The link between muscle power and longevity remained significant even after adjusting for body weight and lean muscle mass.
What is particularly noteworthy is that women whose risk of death was lower included those who did not meet the formal guidelines for aerobic exercise (the recommended minimum of 150 minutes of moderate activity weekly). This emphasizes the independent importance of muscular strength as a longevity factor. The research team suggests that strengthening muscles doesn’t necessitate gym attendance; activities utilizing body weight, dumbbells, exercise machines, or even common household objects employed as weights are beneficial.
Incorporating simple strength training exercises into daily routines could represent a vital strategy for maintaining health in advanced age.
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