Staying active as you age is important, but a new study suggests that building muscle strength may be just as crucial as getting enough walking or other aerobic exercise.
Researchers from the University at Buffalo followed more than 5,000 women aged 63 to 99 and found that stronger muscles were linked to a lower risk of death over the next eight years.
The study was published in JAMA Network Open.
The researchers used two simple strength tests that doctors often perform in clinics. One measured grip strength by asking participants to squeeze a handheld device.
The other measured how quickly women could stand up from a chair five times without using their hands.
Women who had stronger grips and who completed the chair stands faster were significantly less likely to die during the study period.
The results remained strong even after researchers considered other important health factors. They accounted for how physically active the women were, how much time they spent sitting, their walking speed, and levels of inflammation in the body.
Even when these factors were taken into account, muscle strength still predicted survival.
For example, every increase of seven kilograms in grip strength was linked to about a 12 percent lower risk of death. Faster chair-stand times were also associated with improved survival.
Experts say muscle strength becomes especially important with age because it supports everyday movement. Without enough strength, even basic activities such as getting out of a chair, climbing stairs, or carrying groceries can become difficult.
Study leader Dr. Michael LaMonte explained that muscle strength allows people to move their bodies against gravity and stay independent. If a person cannot stand up easily, it becomes much harder to stay active and maintain overall health.
The study also found that stronger muscles were beneficial even for women who did not meet recommended guidelines for aerobic exercise. This suggests that strength training itself plays a powerful role in healthy aging. Researchers noted that the oldest age group, women over 80, is growing rapidly, making the importance of muscle health a major public health concern.
Building strength does not require heavy weights or a gym membership. Simple activities such as lifting light objects, doing wall push-ups, or practicing sitting and standing from a chair can help maintain muscle. Everyday items like books or canned food can serve as resistance for those who prefer to exercise at home.
Health experts recommend that older adults talk with their healthcare providers before starting a new exercise routine, especially if they have medical conditions or mobility issues. A physical therapist or exercise specialist can also help design a safe program.
The message from this research is clear. Strong muscles support mobility, independence, and longevity. By focusing on strength as well as aerobic fitness, older women can improve their chances of living longer and staying active in later life.
