Walk into any Indian gym, Monday is chest, biceps get the mirror time, and leg day quietly “postpones.” Yet, if you care about staying sharp, independent, and active in your 60s, 70s, and 80s, leg strength is the lever that moves everything else.
Even our fittest icons, think Virat’s work ethic, don’t skip legs. Legs aren’t just about speed on the pitch or climbing four floors when the lift is moody. They’re central to circulation, balance, brain health, and your ability to live life on your terms.
What the science actually says
-
Leg strength and mortality risk: Simple movement screens like sit-to-rise and sit-to-stand correlate with survival. In a cohort followed ~6 years, each point higher on a sit-to-rise score predicted a 21% improvement in survival after adjusting for age, sex, and BMI.
-
Leg power and brain ageing: In a 10-year twin study, higher leg power predicted slower cognitive decline and healthier brain structure, even after controlling for genetics and early life environment. Translation: train your legs today; your future brain thanks you.
-
Grip vs chair rise vs mortality: Tests like the 5-times sit-to-stand (how fast you can stand from a chair five times) track weakness and mortality risk independently of grip strength, so lower-body function matters in its own right.
Meet your “second heart”: the calf muscle pump
Your calves, gastrocnemius and soleus, act as a venous pump that pushes blood back to the heart against gravity every time you walk or raise your heels. When this pump is strong and active, circulation improves; when it’s weak (hello, long sitting), blood pools in the legs, swelling rises, and the primary heart works harder. Daily movement and calf work are the fix.
Why this matters even more
India is ageing fast. Sarcopenia, age-related loss of muscle and function, is common in older adults here and strongly tied to frailty, falls, and hospitalisations. Recent India-focused analyses report substantial prevalence of sarcopenia among older adults, underscoring the need to protect leg strength early.
Bottom line: weak legs don’t just slow you down; they quietly shrink your world, stairs feel taller, errands feel longer, and independence slips.
Two quick home tests (try them today)
-
5-Times Sit-to-Stand (5xSTS):
Sit on a chair (no armrests), arms crossed, stand up and sit down 5 times as fast as possible. Note the time. Faster is generally better and tracks with lower risk. Re-test monthly. -
Sit-to-Rise (SRT):
From standing, cross your legs and try to sit on the floor and stand up, using as little support as possible. Score yourself: 5 points each for down and up; subtract 1 for each hand/knee support used. Higher scores associate with better survival.
Optional bonus: single-leg balance (“flamingo”) for 10–20 seconds each side, tracks balance and coordination that decline with age.
Recovery, fuel, and lifestyle
-
Protein target: include a palm-size portion each meal- dal/chana/rajma, paneer/curd, eggs, fish/chicken if non-veg.
-
Minerals for muscle/nerve: leafy greens (palak, methi), nuts, seeds, and dairy support calcium/magnesium needs.
-
Vitamin D + sunlight: 15–20 minutes morning light supports bone and muscle.
-
Hydration: your “second heart” pumps better when you’re not living on chai alone.
-
Walk after meals: 10 minutes x 2–3/day = great for glucose and calf pump.
Why longevity doctors won’t shut up about leg strength
Among all “levers” of healthy ageing, exercise sits at the top. Strength and power—especially in the lower body, are repeatedly highlighted by longevity clinicians for preserving metabolic health, resilience, and independence deep into older age. If you want to “kick ass at 85,” you train for it now.
Common myths (and what to do instead)
-
“Cardio is enough.” Cardio is excellent; but without strength, especially legs, you lose muscle and power that prevent falls. Pair both.
-
“I’m too old to start.” Starting later still helps. Even chair-based strength work improves function and risk markers.
-
“My knees hurt, so no squats.” Modify: sit-to-stand to a higher chair, mini-range squats, or step-ups. Pain-free range first, then progress.
A simple 6-week progression (save/print)
Weeks 1–2: Chair squats, step-ups, calf raises, 10-minute post-meal walks.
Weeks 3–4: Add reverse lunges or split squats; slow tempo; light load (backpack).
Weeks 5–6: Add a power element (faster chair stands), single-leg balance holds, and slightly heavier loads.
Retest 5xSTS and SRT at Week 6 and smile when your numbers improve.
Quick FAQ
Is leg strength linked to living longer?
Yes. Performance on sit-to-rise and sit-to-stand tests is associated with mortality risk over follow-up. Stronger, faster lower-body function generally signals better survival odds.
Why are calves called the “second heart”?
The calf muscle pump pushes blood from the legs back to the heart against gravity, improving venous return and overall circulation, especially important if you sit long hours.
Do stronger legs protect the brain?
In a 10-year twin study, higher leg power predicted slower cognitive ageing and healthier brain structure, independent of genetics.
What’s a good at-home test?
Time your 5-times sit-to-stand and try the sit-to-rise score; both are easy, repeatable checks.