Todays blog will be about how the strength of ones legs, are not just vital for mobility and athleticism but also have a surprising correlation with mortality and longevity.

Stop Skipping Leg Day: Because Your Life Actually Does Depend on it.

When looking at health and fitness, often the main topics revolve around diet, heart health, and just general fitness levels. Although these factors are incredibly important, I am going to talk about one that often gets overlooked when determining longevity. Todays blog will be about how the strength of ones legs, are not just vital for mobility and athleticism but also have a surprising correlation with mortality and longevity.

The Quadriceps Muscle:

Now before we look at the connection between the two its important to understand them individually. The quadriceps femoris, commonly known as the quads, is made up of a group of four muscles that extend the knee joint and straighten the leg. These muscles are essential for various daily activities, including walking, running, and climbing stairs. They also play a crucial role in maintaining balance and stability, especially as we age.

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The Link to Mortality:

Recent studies have shed light on the significant impact of quad strength on mortality rates. The findings indicate that individuals with weaker quad muscles are more susceptible to falling in their older ages as well as various health complications and have a higher likelihood of premature death.

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Mobility and Independence:

One of the main reasons for this correlation or link between quad strength and mortality is general mobility and independence. As we age, our muscles break down faster than the year before and so maintaining muscle strength becomes increasingly crucial for preserving mobility and independence. Weak quadriceps have proven to lead to difficulties in performing simple everyday tasks such as walking, climbing stairs and standing up from a chair. This is why individuals with weaker quads may become more sedentary and often leads toa cascade of health issues, including obesity, cardiovascular disease, and diabetes, which all ultimately impact mortality rates.

Fall Prevention:

Another critical factor that is influenced by quad strength is fall prevention. Falls are one of the leading causes of injury and even mortality among older adults. Strong quadriceps muscles contribute to better balance and stability which reduce the risk of falls and related injuries. However in the unfortunate event of a fall, research has proved that individuals with stronger quads are better equipped to recover and maintain their independence after, thus lowering their mortality risk.

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Health Conditions and Longevity:

Often weak quadriceps are associated with underlying health conditions such as osteoarthritis, sarcopenia which is an age-related muscle loss, and frailty syndrome. These conditions compromise muscle strength along with an increased susceptibility to other ailments thus affecting longevity. By focusing on improving quad strength through physical activity and specific exercises, individuals can mitigate the risk of developing these different health conditions and enhance their chances of living longer, healthier lives.

The Role of Exercise:

Fortunately, quad strength is a modifiable factor, meaning that individuals can take proactive steps to improve it. Incorporating exercises that target the quadriceps, such as squats, lunges, leg presses, and cycling, into one's fitness routine can significantly enhance muscle strength and function. Additionally, activities like walking, hiking, and swimming provide excellent overall conditioning, benefiting quad strength indirectly.

Conclusion:

In the journey towards a longer and healthier life, the strength of our quadriceps muscles plays a vital role. From enhancing mobility and independence to reducing the risk of falls and preventing the onset of debilitating health conditions, strong quads are essential for our overall well-being. By prioritizing exercises that target quad strength and engaging in regular physical activity, individuals can improve their quality of life and increase their chances of living a longer and healthier life.

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References

Ahmadiahangar, A. et al.(2018) The role of quadriceps muscle strength in the development of falls in the elderly people, a cross-sectional study - Chiropractic & Manual Therapies, BioMed Central. Available at:https://chiromt.biomedcentral.com/articles/10.1186/s12998-018-0195-x (Accessed:15 May 2024).

García-HermosoA;Cavero-Redondo I;Ramírez-Vélez R;Ruiz JR;Ortega FB;Lee DC;Martínez-VizcaínoV; (2018) Muscular strength as a predictor of all-cause mortality in an apparently healthy population: A systematic review and meta-analysis of datafrom approximately 2 million men and women, Archives of physical medicine and rehabilitation. Available at:https://pubmed.ncbi.nlm.nih.gov/29425700/ (Accessed: 14 May 2024).

Llorente, D. (2020) grayscale photo of person riding on bicycle , Unsplash. Available at:https://unsplash.com/photos/grayscale-photo-of-person-riding-on-bicycle-Oz9rW_O3s9I(Accessed: 15 May 2024).

Melis, O. (2021) Woman in gray dress and white hat sitting on brown bench , Unsplash.Available at:https://unsplash.com/photos/woman-in-gray-dress-shirt-and-white-hat-sitting-on-brown-wooden-bench-near-body-of-on-on-on-on-oz4Nx4zoeEg(Accessed: 15 May 2024).

Newman, A.B. et al.(2006) Strength, but not muscle mass, is associated with mortality in the health, aging and body composition study cohort, OUP Academic.Available at: https://academic.oup.com/biomedgerontology/article/61/1/72/549632(Accessed: 14 May 2024).

Swallow, E.B. et al.(2007) Quadriceps strength predicts mortality in patients with moderate to severe chronic obstructive pulmonary disease, Thorax. Available at:https://thorax.bmj.com/content/62/2/115 (Accessed: 15 May 2024).

Webb, S. (2020) Woman working on leg press machine , Unsplash. Available at:https://unsplash.com/photos/woman-working-on-leg-press-machine-JNPvv1u8yRg(Accessed: 15 May 2024).

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