Last week I discussed grip strength as it relates to health and longevity. This week we will discuss emerging research that underscores the critical role of leg strength in overall health. From enhancing mobility to reducing the risk of falls and chronic diseases, strong legs are foundational to maintain independence and vitality as we age.
Importance of leg strength
Leg muscles, particularly quadriceps, hamstrings and glutes are vital for daily activities such as standing, walking and climbing stairs. Maintaining robust lower body strength is associated with:
Reduced risk of falls: strong legs enhance balance and coordination, decreasing the likelihood of falls, which can lead to serious injuries in older adults
Improved cardiovascular health: studies indicate that individuals with great leg strength have a lower risk of heart failure and better outcomes after heart attacks. For instance, research presented at the European Society of Cardiology’s Heart Failure 2023 congress found that strong quadriceps were linked to reduced risk of developing heart failure post-heart attack.
Enhanced metabolic function: leg strength contributes to better glucose metabolism, aiding in the prevention and management of type 2 diabetes.
Longevity: a study published in BMJ Open Sport & Exercise Medicine revealed that older adults who engaged in heavy resistance training, maintained leg strength over a four-year period, suggesting long term benefits of strength training on mobility and independence.
Building and maintaining leg strength
Incorporating leg strengthening exercises into your routine can yield significant health benefits. Effective exercises include:
• Squats and Lunges: these compound movements target multiple leg muscles, enhancing strength and coordination
• Leg Presses: utilizing gym equipment to perform leg presses can build quadriceps, hamstring and glute strength.
Calf Raises: Strengthening the calves supports balance and stability.
• Resistance Training: Engaging in weightlifting or resistance band exercises can improve muscle mass and function.
Leg strength as a predictor of health outcomes
Leg strength serves as a reliable indicator of overall health and can predict various health outcomes:
• Mortality Risk: research indicates that lower extremity strength is inversely associated with all-cause mortality, even among sedentary individuals.
• Recovery from illness: individuals with stronger legs recover more quickly from surgeries and illnesses, highlighting the importance of maintaining leg strength for resilience.
• Functional independence: strong legs are essential for performing daily tasks independently, reducing the need for assistance or long-term care.
Prioritizing leg strength is crucial for maintaining health, independence, and quality of life, especially as we age. Regular leg strengthening exercises can lead to improved mobility, reduced risk of chronic disease, and enhanced longevity. Incorporating such exercises into your fitness routine is a proactive step toward healthier aging.
Source : García-Hermoso A, Cavero-Redondo I, Ramírez-Vélez R, Ruiz JR, Ortega FB, Lee DC, Martínez-Vizcaíno V. Muscular Strength as a Predictor of All-Cause Mortality in an Apparently Healthy Population: A Systematic Review and Meta-Analysis of Data From Approximately 2 Million Men and Women. Arch Phys Med Rehabil. 2018 Oct;99(10):2100-2113.e5. doi: 10.1016/j.apmr.2018.01.008. Epub 2018 Feb 7. PMID: 29425700.
Monique Koerner is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 785-628-9430 or moniquek@ksu.edu.
