近日，一项发表于《英国运动医学杂志》的研究指出，小腿肌肉量较高的人群全因死亡率显著降低——与肌肉量最低者相比，其死亡风险下降近50%。研究团队对超过2,000名中老年人进行了长达数年的追踪调查，通过测量小腿围度（作为下肢肌肉量的简易指标）发现，小腿围度每增加5厘米，死亡风险平均降低18%。即使在调整了年龄、性别、体重指数、慢性病史及日常活动水平等因素后，这一关联依然显著。专家解释，小腿肌肉不仅是行走和平衡的关键，还可能反映整体肌肉健康状况。肌肉组织具有代谢活性，能帮助调节血糖、减少炎症，并维持身体功能独立性。因此，保持或增强小腿肌肉可能成为延缓衰老、预防慢性疾病乃至延长寿命的重要策略。研究建议，中老年人可通过快走、爬楼梯、深蹲等简单抗阻训练来锻炼下肢肌肉，无需复杂器械，安全且有效。值得注意的是，该研究为观察性研究，虽揭示了相关性，但尚不能直接证明因果关系。不过，结合现有证据，加强肌肉锻炼无疑对健康大有裨益。
A recent study published in the British Journal of Sports Medicine found that individuals with greater calf muscle mass have nearly half the risk of all-cause mortality compared to those with the least muscle mass. Researchers tracked over 2,000 middle-aged and older adults for several years and used calf circumference—as a simple proxy for lower-body muscle mass—to assess muscular health. They discovered that every 5-centimeter increase in calf circumference was associated with an average 18% reduction in mortality risk. This association remained significant even after adjusting for factors such as age, sex, BMI, chronic disease history, and physical activity levels.Experts explain that calf muscles are not only essential for walking and balance but may also reflect overall musculoskeletal health. Muscle tissue is metabolically active, helping regulate blood sugar, reduce inflammation, and maintain functional independence—all crucial for healthy aging. Therefore, preserving or building calf muscle could be a key strategy for preventing chronic diseases and extending lifespan. Simple resistance exercises like brisk walking, stair climbing, and bodyweight squats are recommended for older adults to strengthen lower-body muscles safely and effectively without specialized equipment.It’s important to note that this was an observational study, so it shows correlation rather than causation. Nevertheless, combined with existing evidence, enhancing muscle mass appears to offer substantial health benefits.
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