Strong and Healthy Thighs: A Guide to Maintaining Robust Leg Muscles

It was a super chilly winter day back in 1992. Picture this: I'm standing on the school field, wearing those tiny maroon gym shorts made of polyester. Rain is pouring down from the gloomy Fenland skies onto my legs, giving me goosebumps. Clutching a hockey stick, I'm trying to stay warm. Suddenly, a classmate, all skinny and tall, yells, "Hey, thunder thighs!" They smack the ball straight at my legs. Feeling embarrassed, I miss the pass, but luckily, my tears blend with the rain.

Being an 11-year-old going through puberty isn't a breeze, especially when your bottom is curvier than most. It makes things like team sports and shopping for jeans less than thrilling. Thankfully, PE kits these days are a bit more forgiving.

Fast forward to 42, and I've figured out that there's no use in battling my natural shape. So, I've decided to embrace it. That's why I'm happy to discover that there's some scientific backing to the saying "thick thighs save lives." While it won't make finding the perfect pair of jeans any easier, it does give me confidence that my body shape isn't detrimental to my health.

A recent study from Kitasato University in Japan, published in the European Journal of Preventive Cardiology, reveals that carrying weight on your upper legs can positively impact various medical aspects. This includes things like blood pressure, heart health, the likelihood of needing a knee replacement, and even issues like memory loss and brain health. So, it turns out that my thicker thighs might be doing me some favors in the health department after all.

The main message from the Japanese study is that people who had a heart attack are 41% less likely to get heart disease if their upper legs are strong. The researchers checked the quadricep muscles of 1,000 patients getting better for four years. They saw that for every 5% increase in strength, the chance of heart failure went down by 11%. The idea is that powerful upper leg muscles release good proteins that help the heart fix itself after a problem.

It's best not to have a heart attack at all. There's a lot of proof that carrying weight on the lower part of the body, instead of closer to the heart, can stop scary heart problems. Overweight and obese people who carry more weight on their stomachs than lower halves are more likely to have higher blood pressure.

Even though living healthy, especially as we get older, can lower the chances of heart problems, it's hard to control where our body stores fat. We might not change our body shape because of genetics, but it's good to know that working on leg strength can help with things we can't control.

Hannah Verdier, a fitness trainer, often works with clients in their middle age who want to make their lower body stronger for better health as they get older. "You can't really change your body shape, but you can make your thighs stronger. Strong thighs are crucial as you age – you want to stay pain-free, and they're important for stability. It's all about preventing falls, and having strong legs and core, plus good balance – try standing on one leg while doing daily things like brushing your teeth or washing up – is a great investment as you get older."

Hannah suggests simple bodyweight squats as a good and easy way to start making your legs stronger. "They're a compound movement, which means they use several muscles – it's like getting more for your effort," she explains. "Focus on how you do it, and you can add weights later when you feel more sure. Stand with your feet hip-width apart, squeeze your glutes (pretend you're holding an imaginary egg between your bum cheeks), and go down into a squat. You should still see your toes. Keep the weight in your heels and push back up, remembering to squeeze those glutes. Even if you can't squat down like you're sitting in an imaginary chair, work with what you can do and build on it."

Taking care of your body goes beyond just focusing on the visible muscles like abs and biceps. The often-overlooked inner thighs, housing your adductor muscles, play a crucial role. Building strength in this area may not show immediate results, but it is essential. Hannah emphasizes that caring for these muscles contributes to supporting your pelvic floor. An easy exercise to incorporate into your routine involves lying on the floor, placing your feet flat, and placing a Pilates ball or a pillow between your knees. Squeeze for 10 seconds, release, and repeat.

As someone passionate about running, I sometimes get frustrated when my naturally curvy shape seems to impede my speed. However, I've noticed that the strength in my quads and glutes enhances my endurance. I may not resemble a supermodel in shorts, but my ability to cover long distances and navigate pregnancy and childbirth with ease could be attributed, in part, to my robust thighs. Experts confirm that powerful glutes and quads provide valuable support and mobility during pregnancy, labor, and post-natal recovery.

The advantages of strong thighs extend well beyond the child-bearing years for women. Carrying excess weight can strain the knees, but if a significant portion of that weight is muscle concentrated in the upper legs, it can reduce the risk of requiring a total knee replacement. A study by the University of California revealed that individuals with substantial quadricep muscles were 82 percent less likely to undergo knee replacement surgery compared to those with smaller quads, especially among osteoarthritis sufferers.

In essence, while the allure of a sculpted appearance may drive many fitness goals, the importance of developing strength in often-overlooked areas like the inner thighs cannot be overstated. These muscles, though not immediately visible, contribute significantly to overall well-being, from supporting the pelvic floor to aiding in pregnancy and even protecting against knee-related issues in the long run. So, next time you hit the gym, remember to give those inner thighs the attention they deserve.

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