Strong calf muscles linked to better chances of living a healthy life
Scientists say they can be a predictor of cardiovascular risk factors, nutritional status - and even mortality.
Experts say muscular calves are a strong indicator of physical performance, especially among the elderly.
Muscle decline, known as sarcopenia, generally accelerates after the age of 60 and it can lead to various health problems, including decreased mobility, increased risk of falls and fractures and reduced physical function.
Sarcopenia is estimated to affect 10 to 16 per cent of the elderly worldwide and is linked to a higher likelihood of developing multiple other health issues.
It is also associated with a significantly increased risk of death, with some studies reporting a 364 per cent higher risk for centenarians with sarcopenia compared to those with normal muscle mass.
However, health experts say calf circumference can indicate overall health and disease risk, including sarcopenia, because it is correlated with muscle mass and fat distribution in the body.
Some studies suggest looking at calf circumference compared to the circumference of a person's waist.
This is because it takes into account both obesity (excess abdominal fat) and muscle mass, making it potentially a better indicator of overall health risks than BMI or waist circumference alone.
To calculate your own waist-to-calf ratio (WCR), divide your waist circumference by your calf circumference.
Both measurements should be taken in the same units (eg, centimeters or inches).
Experts say a healthy WCR is generally around 2.4 or less, in whichever unit you are measuring in.
A WCR within this range suggests a healthy balance between middle and lower body fat distribution.
Ratios above 2.4 are associated with increased risk of cardiovascular and circulatory diseases, while those below this range are considered healthy.
One study by scientists at the Chinese Academy of Medical Sciences and Fuwai Hospital in Beijing looked at data from 37 studies involving 62,736 participants over the age of 18.
From their analysis, they found that for each 1 cm (0.4 inches) increase in calf circumference, the risk of death was reduced by five per cent.
In another study, led by researchers at the Catholic University of Sacred Heart in Italy, scientists discovered that calf circumference was directly linked to strength elsewhere in the body.
They evaluated the relationship between calf circumference and frailty, physical performance, muscle strength, and functional status in people 80 and older.
The calf circumference was measured independently at the point of greatest circumference as opposed to in ratio with a person's waist.
They found physical performance and muscle strength 'significantly improved' as the calf circumference increased.
They also measured the frailty of participants by grading them based on their walking speed, strength, weight, energy levels and levels of exhaustion.
When the frailty grades were matched with calf circumference, they found the 'frailty index score was significantly lower among subjects with higher calf circumference'.
The experts concluded that their findings support the notion that calf circumference can be an indicator of muscle mass, and potentially strength and overall fitness.
They did not state if participants were overweight.
Obesity can lead to larger calf circumference measurements simply due to the accumulation of fat, even if the underlying muscle mass is low.
This can result in false-normal calf circumference values, potentially masking sarcopenia (age-related muscle loss) or a decline in muscle strength that would otherwise be indicated by a smaller circumference.
Last year, another study out of Italy investigated the link between calf circumference and diabetes.
The researchers found after analyzing data from 8,900 participants that the WCR values were higher among those with diabetes than in those without diabetes, which affects more than 37 million Americans.
Further analyses were conducted to compare the average WCR among subjects with diabetes, pre-diabetes, and no diabetes.
The results showed 'significant differences' in the mean values of WCR across the groups, with an average WCR of 2.4 in individuals without diabetes, 2.6 in individuals with pre-diabetes, and 2.7 in diabetic individuals.
The researchers concluded: 'Muscle mass plays a crucial role in glucose metabolism and overall metabolic health.
'Indeed, sarcopenia has been linked to insulin resistance and an increased risk of metabolic syndrome and cardiovascular complications.'
Additionally, one 2022 study out of China suggests that WCR could also be used as an indicator for cognitive impairment in older adults, which is often considered a precursor to dementia.
Researchers recruited 3,312 participants who were free of cognitive impairment and then in a follow-up test more than three years later, they found that 565 of these recruits had developed a decline in mental abilities that affected thinking, memory, and decision-making.
From looking at their WCR they found a 'relatively stronger association with cognitive impairment compared with each circumference, suggesting maintaining both higher lean mass and lower central fat in older adults for the prevention of cognitive impairment.'
Experts say that strong calf muscles, particularly the soleus muscles, play a role in pumping blood back up to the heart. This contributes to healthy blood pressure and blood flow to the brain, which are crucial for optimal cognitive function.
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