In today’s fast-paced world, the importance of movement is often overshadowed by busy schedules. Yet research confirms the importance of functional strength, balance, and mobility, not only for fitness but also as key predictors of long-term health and longevity. 

A landmark study published in the British Medical Journal back in 2014 brought this to light, finding that people who scored in the lowest fifth on tests of grip strength, chair-rise speed, and single-leg balance had higher mortality rates than their stronger, more stable peers. 

These findings suggest that these particular fitness tests may serve as crucial markers for predicting future health risks and longevity, highlighting the need to prioritise movement and maintain strength as we age. The findings from the BMJ study make a strong case – these simple, often overlooked functional abilities could offer valuable insights into our overall health. 

Grip strength, for instance, is more than a measure of hand strength—it’s closely linked to overall levels of muscle mass which has been connected to preserving joint integrity as well as bone density. 

Similarly, the speed at which you can rise from a chair demonstrates more than just leg strength, it is connected to core stability, coordination, and the balance necessary for independence later in life. 

The squat is a movement which we have to perform multiple times per day, so if our ability to do this is compromised we are putting more strain on our joints and may be unnecessarily increasing joint wear and tear. 

And while single leg balance may seem like a simple exercise, it’s recognised as a critical factor in fall risk and bone health, with poorer balance linked to higher risks of fractures. Single leg stability is also thought to be connected to extensor tone, which is linked to increased activity of the parasympathetic nervous system and may also indicate maintaining better cognitive function and overall health as we age. 

Although this doesn’t necessarily prove that working on these specific abilities will directly extend your life, targeting some of your training to enhance your strength, balance, and mobility is still a great idea for overall health – some of my favourite exercises which could lead to improved performance within these tests are single leg balance reaches, squats and TRX rows. 

Insulin  

It was noted many years ago by Ron Rosedale in his “Insulin and its metabolic effects,” paper that “If there is a known single marker for long life, as found in centenarian and animal studies, it is low insulin levels.” – strength training can help with this through increasing the number of insulin receptor sites within muscle tissue. 

These findings have since been supported by numerous studies, and a recent paper published in the National Library of Medicine (PMC) stated that “The anabolic hormone insulin induces cell stress because of increased biosynthetic activity and reduced clearance/repair of damaged cellular components.” – linking high insulin levels and insulin resistance to cell damage and aging in humans.  

It is also quite widely accepted that it is not our genes themselves that predispose us to disease but rather the things within our diet and environment that act on those genes, and it is thought that we can influence up to between 80-97 percent of our genetic expression through controlling these factors – so even if you have a family history of diabetes or heart disease it does not necessarily mean that you are “doomed by your genetics”.  

Sarcopenia  

Further reinforcing these ideas, Dr. William Evans’ research into muscle mass and aging provides valuable insights into the broader impact of maintaining strength as we get older. He was the first person to describe the condition sarcopenia, referring to the age-related loss of muscle mass and strength, which significantly impacts mobility and overall health in older adults. 

As individuals age, changes in hormonal levels, such as reduced testosterone and growth hormone, lead to decreased muscle protein synthesis, making it harder to maintain muscle mass.  

His findings suggest that muscle mass isn’t just about power but is essential for overall stability, reducing fracture risk, and preserving quality of life, so that we can age more gracefully! 

His work indicates that muscle mass may be a more reliable predictor of hip fracture risk in older adults than bone density itself, highlighting the critical role that muscle plays in fall prevention.  

Evans’ studies also demonstrate that, even among very elderly individuals, strength training can yield significant improvements, illustrating that it’s never too late to build muscle and enhance functional capacity. Maintaining muscle mass is particularly valuable as we age, because both muscle and fat are highly metabolic tissues, but they interact with our body’s metabolic systems in very different ways. 

While visceral (or belly) fat has a negative impact on health and had been shown to increase risk of chronic conditions like type 2 diabetes and heart disease, muscle has a protective role. 

Increased muscle mass improves our ability to manage and dispose of glucose and helps increase insulin sensitivity, which is why exercise is often prescribed to those with insulin resistance or type 2 diabetes, as it can significantly improve glucose control and overall metabolic health. 

Implementation  

There is a growing body of evidence to suggest that there is a strong link between muscle mass and longevity, and research shows that muscle mass is directly correlated with a reduction in all-cause mortality – which means the more muscle you have, the lower your risk of dying from chronic diseases! 

The great news is that just one hour of resistance training a week can be enough to make a tangible difference in reducing all-cause mortality risk! 

This body of research goes a long way in emphasising the need to prioritise muscle-building and functional strength training to safeguard our health and longevity. 

Including regular resistance training, balance exercises, and overall physical activity can be among the most impactful choices we make for long-term well-being and even small amounts can lead to greater strength, stability, and overall resilience. 

Begin your fitness journey today and discover the path to a healthier life. My bespoke training programmes are designed to help you build strength, improve posture, and enhance overall well-being. Get in touch now to begin your transformation and achieve lasting results.