It’s not about genetics: Scientists uncover secret to women’s longevity
Women who exercise live longer (photo: Freepik)
Muscle strength may be one of the most accurate indicators of lifespan, according to scientists’ research, according to a Facebook post by Ukrainian nutritionist Oksana Skytalinska.
What the study revealed
The research involved nearly 5,500 women aged 63 to 99. Scientists assessed two indicators: handgrip strength and the speed at which participants could rise from a chair.
Women with weak grip strength (less than 14 kg) had a threefold higher risk of death compared to those whose hand strength exceeded 24 kg.
Even after accounting for age, chronic illnesses, body weight, and smoking, women with greater muscle strength lived on average 33% longer.
Why simple walking isn’t enough
Interestingly, researchers also analyzed physical activity levels using accelerometers — motion-tracking devices — worn by the participants.
It turned out that muscle strength affects lifespan independently of how much a person walks. Even women who did not meet the World Health Organization’s recommendation of 150 minutes of physical activity per week but had strong muscles showed a significantly lower risk of premature death.
Why muscles are so important for health
Experts explain that muscles perform far more functions in the body than just enabling movement.
First, they are the body’s main consumer of glucose, which helps reduce the risk of insulin resistance and diabetes.
Second, during strength exercises, muscles produce special signaling molecules called myokines. These molecules have positive effects on blood vessels, reduce inflammation, and even support brain function.
Additionally, strong muscles help maintain balance and reduce the risk of falls, which in older age often lead to fractures and serious complications.
Which exercises really help
Strength training doesn’t necessarily mean lifting heavy barbells. It includes any exercise where muscles work against resistance, such as:
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Working with dumbbells or kettlebells
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Using gym machines
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Push-ups, squats, or lunges using body weight
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Training with resistance bands or elastics.
According to Oksana Skytalinska, older adults only need to perform strength exercises 2–3 times a week. Ideally, do 8–12 repetitions for 2–3 sets, gradually increasing the load.
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