Strength Training Extends Women's Lives
A new study reported by AOL finds that greater muscle strength is associated with lower all-cause mortality in older females, independent of overall activity levels. The research positions muscle strength as a key indicator of longevity and well-being, reinforcing resistance training's importance for long-term health beyond aesthetics or performance.
- The study, part of the Objective Physical Activity and Cardiovascular Health in Older Women study, followed 5,472 women aged 63 to 99 for a mean of 8.4 years. - Researchers measured muscle strength in two ways: dominant hand grip strength and the time it took to complete five unassisted chair stands. - Women in the highest quartile for grip strength had a 33% lower risk of death from any cause compared to those in the lowest quartile. Similarly, those with the fastest chair stand times had a 37% lower risk of death. - The age-related loss of muscle mass and strength, known as sarcopenia, can be significantly slowed by exercise, which is crucial for healthy aging. - Beyond longevity, strength training improves metabolic function, which can lower the risk of type 2 diabetes, and increases bone mineral density, reducing the risk of osteoporosis and fractures. - Other research suggests that just 30-60 minutes of muscle-strengthening activities per week can lower the risk of all-cause mortality by 10-20%. - Some studies indicate that regular strength training may also slow the biological aging process at a cellular level by protecting telomeres, the caps at the ends of our chromosomes.
