Getting the benefits of aging gracefully is a concept that resonates with a mature audience, and new research shows that strength is a strong predictor of how long we’ll live. A study conducted by scientists at the University of Buffaloexamined the relationship between strength and longevity to see if functional muscles could lead to improved mortality. They also wanted to find out if a person’s energy level made a difference to their relationship with physical activity when it came to living longer.
How the study was conducted
The women-only study included nearly 5,500 women between the ages of 63 and 93. They were given two general strength tests:
- Hand strength test
- Sit-to-stand test bench for speed
Grip strength was recorded using a dynamometer, while the sit-to-stand test was repeated 5 times to measure speed. These specific tests were chosen because they challenged upper and lower body strength.
The women’s overall activity and sedentary levels were also recorded, and then they were followed for eight years to track their health and mortality during that time.
The science behind strength training and longevity
“Higher skeletal muscle strength was associated with lower all-cause mortality,” the experts concluded after extensive research, noting that even among women who did not meet activity guidelines, those with greater strength had a lower risk of death. “Maintaining muscle strength may contribute to optimal aging through pathways distinct from cardiorespiratory fitness,” the report continues.
The best strength training habits for healthy aging after 60
Experts believe that muscle quality is more important than muscle mass in terms of optimal aging. “Nutritional status is important for maintaining skeletal muscle mass and function in aging and is strongly associated with mortality in older adults.” Guidelines for physical activity in adults 65 years and older Aim for at least 150 to 300 minutes of moderate to vigorous aerobic activity or 75 to 150 minutes of vigorous aerobic activity per week. It is also recommended that these older adults should add muscle-strengthening activities to their fitness regimen, including moderate-intensity resistance training, emphasizing functional balance and weight-bearing capacity.
“Our findings support current national recommendations that participation in muscle-strengthening activities promotes optimal aging and longevity,” the report added. “To improve guideline recommendations, future studies should better characterize the type and amount of muscle-strengthening activity associated with more specific health outcomes across the lifespan.
