When we think about living a long and healthy life, certain things often come to mind—eating well, staying active, and keeping our stress levels in check. But what if there was another factor quietly working behind the scenes, one that plays a surprising role in how long we live?
It’s not a fancy gadget or the latest health trend. In fact, it’s something you use every single day. Ready for the answer? It’s your leg strength.
What Does the Research Say?
Studies consistently link leg strength to longevity and quality of life. For example:
- A 2014 study published in the European Journal of Preventive Cardiology found that middle-aged and older adults who performed well on a “sit-to-rise” test were more likely to live longer. Those who struggled were up to 5-6 times more likely to experience earlier mortality.
- Research from The Lancet Public Health has shown that muscle strength in the legs and lower body is closely associated with reduced risk of chronic diseases, such as diabetes and cardiovascular conditions.
- A 2022 review highlighted that leg strength is one of the strongest predictors of functional mobility in older adults—an essential factor for maintaining independence and avoiding complications from immobility.
Why does this matter? Strong legs support your ability to move, which reduces the risk of falls, enhances cardiovascular health, and keeps your bones healthy. All of these are key contributors to long-term health and survival.
How Can You Test Your Leg Strength?
Curious about your own leg strength? Try these simple self-assessments:
- Sit-to-Stand Test:
- Sit on a sturdy chair.
- Stand up without using your hands and sit back down.
- Count how many times you can do this in 30 seconds. A score of fewer than 10 may indicate a need to focus on leg strength.
- Single-Leg Balance Test:
- Stand on one leg without holding onto anything.
- Time how long you can maintain your balance (aim for 10–20 seconds per leg).
- Step-Up Test:
Step up onto a low bench or step and back down.
Count how many repetitions you can do in a minute. This assesses both strength and endurance.
Not as Strong as You’d Like?
If these tests were tougher than you expected, don’t worry—you’re not alone! Many people experience a decline in leg strength as they age, but the good news is, it’s never too late to improve. At Balcatta Physio, we specialise in helping older adults regain strength and confidence.
Our tailored exercise programs focus on building leg strength, improving balance, and enhancing overall mobility. By doing so, we aim to help you stay independent, reduce your risk of falls, and enjoy a longer, healthier life.
Take action today: Book an assessment with us and let’s start building stronger legs—and a stronger future
