The strength in this part of the body could determine how healthy you will be in older age
08:16, 10 May 2026Updated 09:35, 10 May 2026
Dr Amir issued some advice about healthy ageing(Image: Dr Amir Khan/Instagram)
A doctor has revealed that a specific body part is one of the “biggest” predictors of whether you will age in a healthy way. According to the expert, this can dictate how “resilient” your body is as you get older.
Living a long life is a goal for many people. However, Dr Amir Khan said that it is also important to ensure you live a healthy life for as long as possible.
Part of this includes trying to stay fit and strong enough to maintain your independence, Dr Amir said. In a video uploaded to his Instagram account, Dr Amir – who is best known for his appearances on ITV – explained more.
Speaking to his followers, he said: “Can I tell you about one of the biggest predictors of healthy ageing that was nobody talks about?” He then revealed that this can be seen in the legs, or more specifically, your leg strength.
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He continued: “Honestly, as a doctor, when I think about ageing I’m not really thinking about six packs or looking fit, I’m thinking, can you get out of a chair easily?
“Can you climb stairs? Can you stop yourself falling? Can you carry shopping? Can you stay independent?
“Because your legs are your foundation as you age and medically, leg strength is incredibly important.”
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One of the obvious reasons for this is maintaining your mobility as you age. Dr Amir said: “Firstly, muscle mass naturally declines with age. This is called sarcopenia.
“From around our 30s onwards, we slowly lose the muscle, unless we actively maintain it. And when muscle drops, lots of things happen: balance worsens, fall risk increases, mobility reduces, frailty increases and falls in older age can genuinely change lives.”
Metabolic health
However, it’s “not just about mobility”. Dr Amir said: “Your leg muscles are also major metabolic organs, they help regulate blood sugar, insulin, inflammation.
“So stronger muscles are linked to lower risks of type 2 diabetes, cardiovascular disease, frailty and loss of independence later in life.”
The ability to stand from a chair without using your hands is associated with longevity and overall health outcomes(Image: Getty)
Testing your legs
Dr Amir said that simple tests regarding your leg strength can therefore reveal more about your health. “And here’s something really interesting – walking speed and the ability to stand from a chair without using your hands are actually associated with longevity and overall health outcomes,” he said.
“Your body is basically telling us how resistant it is or how resilient it is. And the good news is it’s never too late to improve muscle strength.”
Exercises to do
Dr Amir added: “You do need to become a big bodybuilder. Simple things matter – walking more, climbing stairs, resistant bands, squats, strength training, getting up and down from the floor.
“Because one of the biggest goals as we age shouldn’t just be living longer, it should be staying strong enough to live. Strong legs aren’t just about fitness, they’re about your freedom as you age. So work your legs out, people.”
Research
His advice is backed by research, which was published in PLOS ONE in 2024. This study found that your ability to balance on a single leg could be the most reliable indicator of age-related decline.
Scientists said it outperformed traditional measures like grip strength, walking speed, or two-legged balance tests. They believe this could be a potentially valuable tool for healthcare providers and individuals wanting to monitor their ageing process.
Following the testing, the team found that the length of time people were able to stand one-legged declined about 2.2 seconds per decade for the non-dominant leg and 1.7 seconds for the dominant leg.
The study authors noted: “This study underscores the significance of the unipedal balance test in monitoring elderly subjects in the community, regardless of sex. The duration an individual, whether male or female, can maintain balance on one leg emerges as the most reliable determinant of ageing, surpassing strength, gait, and other balance parameters.”