Weak leg muscles can increase the risk of death by up to 65 per cent, according to holistic health coach Emily Spurling. Strengthening the lower body helps prevent falls—the primary cause of injury-related deaths in older adults—while also improving bone density and blood sugar regulation to combat obesity and type 2 diabetes.
Why does leg strength impact mortality rates?
The connection between lower body strength and longevity centers on injury prevention. Emily Spurling told Today that the primary reason leg strength keeps individuals well is its ability to prevent falls.
For older adults, falls represent the leading cause of injury-related deaths. Maintaining muscle mass in the legs provides the stability necessary to avoid these accidents. When leg strength declines, the physiological risk of a life-altering or fatal fall increases significantly.
Spurling notes that strong legs do more than just prevent trips; they act as a mechanical driver for bone health through muscle-on-bone tension.
How do strong legs protect bone density and blood sugar?
Leg strength provides biological benefits that extend beyond simple balance. According to Spurling, the mechanics of strong muscles pulling on the bone directly increase bone density. This process helps fortify the skeletal system against fractures.
Additionally, lower body muscle mass plays a critical role in metabolic health. Spurling identified blood sugar regulation as another “amazing” benefit of leg strength. Maintaining these muscles helps prevent the onset of obesity and type 2 diabetes by assisting the body in managing glucose levels.
What is the best way to build leg strength?
Improving lower body strength involves a method known as progressive overload training. This approach requires gradually increasing the difficulty of exercises to continually challenge the muscles.
Spurling has developed a four-week guide designed to implement this training. The program is accessible for beginners, as it allows individuals to start using only their body weight. The training framework also includes a protein guide to support muscle maintenance and growth.
When starting a progressive overload program, you can begin with bodyweight movements before adding external resistance.
Frequently Asked Questions
What is the leading cause of injury-related death in older adults?
Falls are the leading cause of injury-related deaths among older adults, according to Emily Spurling.
How does muscle strength affect bone density?
The physical action of strong muscles pulling on the bone increases overall bone density.
Can leg strength help prevent diabetes?
Yes. Spurling states that leg strength aids in blood sugar regulation, which helps prevent type 2 diabetes and obesity.
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