According to a major study conducted by National Yang Ming Chiao Tung University and its partners, older adults whose overall physical fitness ranks in the top 20 percent have a 61 percent lower risk of death compared to those with the lowest scores. This research, published in JAMA Network, involved over ten thousand individuals aged 65 and older and spanned seven years.
Scientists from three Taiwanese universities administered a series of functional tests, including in-place knee raises, standing up from a chair, a seated forward bend, single-leg standing with eyes open, and a 'timed up and go' test. These tasks assessed cardiorespiratory endurance, muscle strength, flexibility, balance, and agility—qualities that directly impact daily life.
The correlation between test results and mortality risk persisted even after accounting for age, gender, socioeconomic status, and existing chronic conditions. A particularly significant risk reduction was observed in participants who performed better in balance, agility, and lower-limb strength, with their risk falling by over 50 percent. Researchers emphasized that the ability to stand up independently and walk steadily is crucial not only for comfort but also for preventing falls and fractures.
Interestingly, the relationship was found to be non-linear. The most significant gains in benefits were observed when individuals progressed from a low to a moderate level of physical fitness. Further improvements to an elite fitness level yielded smaller additional effects.
This suggests that older adults do not necessarily need to become athletes; simply starting to move and gradually strengthening muscles, balance, and coordination is sufficient.
Liang Li-lin, Deputy Director of the Institute of Public Health at Yang Ming Chiao Tung University, noted that even if initial fitness levels were low, regularly increasing activity brings tangible benefits. According to him, it is important to assess not only diseases but also 'physiological reserve'—the extent to which a person is still capable of performing everyday activities.
In this study, physical fitness served as an integral health indicator, reflecting disease burden, the rate of aging, and the actual capacity for independent living. Liang Li-lin emphasized that for older adults, it is sufficient to maintain the ability to stand up, stand steadily, and walk—every additional step and movement brings them closer to a longer and more active life.
The study results confirm that focusing on functional training provides a practical tool for assessing and improving health in older age. Scientists noted that such tests are simple, do not require complex equipment, and can be utilized in routine clinical practice.
Thus, maintaining the ability to stand up, keep one's balance, and walk remains one of the most accessible ways for older adults to reduce the risk of premature death.
