The retired teacher’s longevity captured global attention as researchers and the public sought the underlying factors supporting her healthspan.
Susan starts every morning with a 10-minute stretching, strengthening, and balancing routine, anchoring her physical resilience in consistent daily movement.
Susan’s focus on lower-body strength forms a cornerstone of her daily physical maintenance. Strong legs reduce fall risk and support free movement, while emerging clinical studies link lower-body strength directly to preserved cognitive function in older adults.
One oft-cited study found that older adults with greater leg strength exhibited 34% lower odds of low cognitive function compared to their weaker peers. Meanwhile, a 10-year study tracking over 300 twin sisters revealed a striking protective relationship between initial leg power and cognitive maintenance over time.
Susan utilizes a wall for daily stability while performing single-leg balancing exercises. Another movement requiring only a vertical surface is the wall sit, an isometric exercise where working muscles do not change length and joints remain stationary.
“Defined as an isometric exercise—an exercise where the working muscle doesn’t change length during the exercise and the joint doesn’t move—wall sits are super safe to perform, and put very little stress on the spine,” Aimee Victoria Long previously explained to Women’s Health.
Wall sits target the quadriceps at the front of the thigh to support knee stability and everyday functional tasks like walking, standing from a chair, and climbing stairs. The movement also builds endurance, core stability, and lower-back strength.
Feet are walked outward until knees form a 90-degree angle, with arms positioned at the sides, resting on thighs, or extended forward for added challenge.
- Isometric Contractions: Wall sits engage muscles statically without changing muscle length, minimizing stress on spinal joints while building endurance.
- Cognitive Preservation: Maintaining lower-body power helps sustain walking speed and mobility, which clinical research associates with a reduced risk of cognitive decline and dementia.
- Functional Independence: Targeted quadriceps strengthening directly improves fundamental mechanics required for rising from chairs and climbing stairs safely.
The physiological mechanisms linking leg strength and neurological health remain under active clinical investigation. Researchers hypothesize that resistance training influences nervous system function while enhanced lower-body strength preserves gait speed and systemic blood flow.
Another simple, equipment-free movement supporting functional strength is the bodyweight squat. Clinical trials indicate that brief bouts of squatting during prolonged periods of sitting may help preserve cognitive function.
To execute a proper bodyweight squat, stand with feet hip-width apart and toes pointing slightly outward. With the ribcage stacked over the pelvis, send the hips backward and bend the knees as if sitting into an invisible chair behind you.
Keep the chest relaxed and upright while lowering to a comfortable, pain-free depth. Push the floor away through the entire foot to return to the starting standing position.
| Exercise | Primary Muscle Target | Joint Motion |
|---|---|---|
| Wall Sit | Quadriceps, Core, Glutes | Isometric (Stationary) |
| Single-Leg Balance | Stabilizers, Ankles, Core | Isometric / Balance |
| Bodyweight Squat | Quadriceps, Hamstrings, Glutes | Isotonic (Dynamic) |
Stop exercising immediately and seek medical evaluation if you experience sharp joint pain, sudden dizziness, or chest discomfort during physical activity.
