The power secret: simple, everyday moves you need for a healthier and happier life

From preventing serious falls to being able to walk up stairs, it’s power – or how you use your strength – that will bring quality of life as you ageIt’s fairly well established that strength training is helpful at every age: as well as building muscle, it strengthens tendons and ligaments, increases bone density and seems to have protective effects against everything from osteoporosis to dementia. But a new study based on data collected over two decades in Rio de Janeiro, Brazil, suggests that another physical attribute might be just as important – and it’s one that declines even faster than strength as the years go by. The good news? It might also be less uncomfortable, and even slightly safer, to improve. Also, it will probably make you better at table tennis.Power, in case your physics is a bit rusty, is force multiplied by velocity – or to put it another way, how quickly you can apply the strength you have. Sprinters, high jumpers and hurdlers need huge amounts of power; marathon runners, who prioritise endurance over explosive strength, don’t. Olympic weightlifting, where heavy barbells are thrown overhead in mere milliseconds, is incredibly power-dependent (unlike the confusingly named powerlifting, where grinding a bench press upwards can take several seconds). As for rugby, “If you said to a rugby coach: ‘Would you want a really strong player or a really powerful one?’, they’re going to pick power every time,” says the strength and conditioning coach Joe Lightfoot. But power also plays a pivotal role in day-to-day movement, from running up a flight of stairs to catching yourself when you fall, and it’s here that it becomes most important for quality of life. In a recently completed study that tracked almost 4,000 men and women aged between 46 and 75, power was a stronger predictor of mortality than relative strength – meaning that, everything else being equal, people who can produce force quickly are less likely to die early. Continue reading...

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