A Functional MD's Quick Trick To Test Lower-Body Strength

Sitting all day, undoubtedly and unsurprisingly, has its negative side effects. Stiffness in the neck and shoulders and back and hip pain are just a few obvious consequences, but apparently neglecting low-body strength can also interfere with healthy aging. 

One study, published in the Journal of Aging Health, looked at the muscle mass and strength1 of 1,280 adults who were 55 and older. They found leg strength to be one of the biggest predictors of physical ability later in life, regardless of age or gender. 

Another 2018 study, which Shah cites in her video, looked at what would happen if mice stopped using their back legs for 28 days. Turns out, not maintaining or utilizing that lower-body muscle mass decreased brain cells by 70%2. These effects can increase the risk for dementia, Alzheimer's, or other neurodegenerative disorders. 

For older adults or people with balance disorders, Shah says to try the sit-stand test using a chair3.

As for ways to increase leg strength, "Walking, doing lunges and squats, and taking frequent breaks from sitting are my best recs," Shah says.