Image source, Getty Images
“It wouldn’t have to be very large for it to make a difference,” thought UK runner Tasha Thomson when reflecting on her own thighs.
In many societies, slender legs have traditionally been considered more attractive when reflecting on beauty standards.
“If you don’t meet that, you might feel as though you have failed,” Thomson told the BBC World Service.
Despite ongoing criticism, increasing evidence points to a link between larger thighs and longevity.
A meta-analysis involving 25,000 participants found that for every 5 centimetres increase in thigh circumference, the risk of mortality from any cause decreases by 18 percent.
But does this mean we should start trying to increase the size of our thighs?
Image source, Delene Adams
What Are the Benefits of Large Thighs?
Experts explain that the 2020 meta-analysis suggests one reason for longer lifespan may be larger leg muscles, which contribute to thicker thighs.
According to Professor Clare Steves from King’s College London, specialising in aging and health, “Strong evidence shows that one of the three types of fibers found in thighs—muscle fibers—is strongly linked to health and longevity.”
Having more muscle mass helps regulate blood sugar levels, potentially reducing risks of diabetes, heart disease, and other chronic illnesses.
A 2009 study published in the British Medical Journal found men and women with smaller thighs faced higher risks of heart disease and mortality.
Strong thighs can help prevent physical frailty in older adults and support their independence.
“As we age, the thigh muscles at the front are crucial for physical ability, helping us stand up from a chair and move around,” added Steves, who is also a geriatric specialist at Guy’s and St Thomas’ Hospital in London.
The physical strength produced by our legs is also linked to healthy brain aging.
In a study measuring leg strength in over 300 sets of twins, those with higher leg strength at the start maintained better cognitive function and brain structure after 10 years.
Scientists believe chemicals produced by active muscles reduce inflammation and protect brain networks, helping to preserve brain health with age.
“Physical activity also has a strong positive effect on our immune system,” Steves added. She led this research.
Another King’s College London study examining highly active older cyclists found their immune systems resembled those of much younger individuals; in some cases, their immune function matched people 20 years their junior.
Image source, Ella Cuchet
How Can You Strengthen Your Thighs?
Fitness instructor Elizabeth Davies believes that for longevity, people should focus on increasing muscle mass rather than aiming to change thigh size.
“If you’ve spent years wishing your thighs were smaller or larger, it’s time to let go of that. Instead, focus on what your thighs can do,” said Davies, author of ‘Training of Your World Lady Body.’
She emphasized that regardless of whether your thighs are smaller or larger, they can be strong.
Science concurs that focusing on strength is more important than size.
If you want to increase thigh strength, Davies says resistance training is the most effective approach. Weightlifting not only improves muscle mass but also increases bone density and helps prevent osteoporosis, a condition that weakens bones and increases fracture risk.
She suggests starting with exercising your legs two to three times a week.
Weight training may not be everyone’s favorite exercise, but Davies encourages her clients to make it a consistent part of their routines.
“I’m not a fan of flossing my teeth, but I do it because it helps my oral health,” she said.
She encourages paying attention to the small, direct benefits strength training delivers and how they improve wellbeing.
Are There Benefits to Thigh Fat?
Fat stored in the thighs is not detrimental as fat found in other body areas, especially compared to abdominal fat, Davies explained.
Fat accumulated around internal organs, called ‘visceral fat,’ increases risk of type 2 diabetes, heart disease, and metabolic dysfunction-associated steatohepatitis, which can impair liver function and increase cancer risk.
Studies show fat stored in the lower body may play a protective role, as fat cells in this region help block harmful fatty acids.
This means fat in the lower body can help reduce LDL—or ‘bad’ cholesterol—and increase HDL—or ‘good’ cholesterol—while helping regulate blood sugar levels.
Fat can also be useful, serving as an emergency energy reserve during illness, particularly beneficial for older adults.
Another major tissue in the thighs is bone. With aging, sarcopenia—the loss of muscle mass and strength—may occur.
Steves notes that resistance exercise can also strengthen bones.
Image source, Getty
Celebrate Your Strength
After learning the benefits of strong thighs, Thomson changed her perspective about herself. She is the founder of the ‘Black Girls Do Run UK’ community.
As a mother, she also altered the language she uses to explain this topic.
“Instead of saying ‘big’ or ‘fat’ thighs, I say strong thighs,” Thomson said. She has completed ultra-marathons and triathlons.
“We all come in different shapes… it’s about what the body can do, not what it looks like,” she added.
