THE longevity it’s not question fortunately but habits. Although genetics play a role, lifestyle factors are thought to play a role as well. They influence life expectancy and overall health much more as we age. … . Thus, diet, exercise or family relationships are among the ingredients that contribute to living longer and better.
However, it must be taken into account that aging is contextual and also depends on where you age, the society you live in, the environment you live in and the decisions you make.
Science tells us more and more about the struggle to push the boundaries of life, not only by trying to reverse biological age, but also by how to reach centenarians without cognitive deterioration and with reasonable physical autonomy. And recently, several studies in the scientific community have clearly established a link between longevity, muscle mass and quality of life. Beyond aesthetic benefits, muscle is an essential tissue for health, disease prevention and healthy aging.
“If we compare a person with good muscle mass with another weak person, the latter has a 250% higher risk of dying”
Dr. José Hernández Poveda, longevity expert and popularizer on social networks, insists that muscle preservation and strengthening can be one of the most determining factors in maintaining autonomy, preventing diseases and prolonging life.
In one of his latest publications on digital platforms, the neurosurgeon specializing in preventive medicine looks back on the studies which have followed thousands of people over the last decades.
“If we compare a person with good muscle mass with another weak person, the latter is 250% more likely to die,” explains the specialist in Carlos Roca’s podcast, in which he delves into the fact that “Being weak increases the risk of death more than smoking”a fact that surprises even those who are used to hearing about the dangers of tobacco, hypertension or diabetes.
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Sarcopenia prevention
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Muscle mass combats sarcopenia, the progressive muscle loss with age that reduces strength and mobility. Maintaining it through strength training reverses this process, preserving independence in everyday life.
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Improved balance and mobility
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Strong muscles improve balance and coordination, reducing falls and fractures in older adults. This allows daily activities like climbing stairs without risk.
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Bone reinforcement
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Muscle exercise boosts bone density, thereby preventing osteoporosis and fractures. The load placed on the bones during training promotes the formation of new bone tissue.
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Metabolic benefits
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It increases insulin sensitivity and regulates glucose, thereby preventing type 2 diabetes. A more active metabolism helps control weight and reduces chronic diseases.
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Greater functional independence
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It facilitates daily tasks such as getting up or carrying weight, maintaining independence and delaying dependence on caregivers. This increases the overall quality of life.
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Mental and emotional health
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Releases endorphins, reduces depression and anxiety and encourages socialization. Improves mood and self-esteem, combating isolation in older people.
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Longevity predictor
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Muscle strength outperforms factors such as hypertension or diabetes in predicting low mortality. Experts like Hernández Poveda call it “the organ of longevity”
The scientific literature of recent years supports the relevance of muscle as a metabolically active and protective organ. Muscle mass influences glucose regulation, insulin sensitivity and immune function. Additionally, it is closely linked to bone health, cognitive function, and fall prevention in older adults.
Several longitudinal studies, such as those published in journals such as The Lancet or Journal of Gerontology, demonstrate that Muscle strength is one of the best indicators of longevityeven more so than blood pressure or body mass index.
Bodybuilding, “a form of preventive medicine”
Other longevity experts reinforce this message. The doctor and popularizer Sebastián La Rosa, known on social networks for sharing advice on integral well-being and healthy aging, recognizes that the quality of our old age is built decades before. The expert emphasizes that the preservation of muscle mass depends not only on training, but also on adequate protein intake, good quality sleep and an active lifestyle.
For his part, Marcos Vázquez, author of the popular blog Fitness Revolucionario, has been defending the same idea for more than a decade. “Muscle is the organ of longevity,” he repeats in his publications, and asserts that strength training should be considered “a form of preventive medicine.” According to Vázquez, strength training is not a matter of aesthetics, but of public health: it reduces the risk of metabolic diseases, increases bone resilience and improves body composition, even in old age.
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