- A new study pointed to three distinct factors that could be key indicators of stroke risk.
- The study also offers steps to reduce the risk of stroke.
- Participating in sports during childhood can help lessen the risks of stroke in adulthood.
In the American Heart Association’s 2026 heart and stroke statistics report, stroke was named the fourth-leading cause of death in the United States and one of the top causes of long-term disability.
As a serious medical emergency, research is ongoing to see what causes strokes and how they can be prevented. In a new study published by the American Stroke Association, a division of the American Heart Association, muscle loss, weak grip strength and slow walking pace were linked to higher risk of stroke in adults.
The study analyzed close to 500,000 adults who had no history of stroke. During a follow-up almost 14 years into the study, researchers found that 11,814 of the participants had suffered a stroke. They looked at the adults’ muscle strength, muscle loss and walking pace and found that low muscle strength, high muscle loss and slow walking pace were all common in the participants who had experienced a stroke. The study also showed that these factors led to higher mortality rates after suffering a stroke.
Muscle loss
The gradual loss of muscle due to aging is called sarcopenia. According to the Cleveland Clinic, muscle loss begins in a person’s 30s or 40s and speeds up between the ages of 65 and 80. Once the process starts, as much as 8% of a person’s muscle strength can be lost each decade.
Sarcopenia is a natural side effect of aging, but there are things that can make it worse. Cleveland Clinic pointed to physical inactivity, obesity, smoking and alcohol consumption as a few risk factors.
There are also ways to slow down or reverse the effects of sarcopenia once it starts. The National Institutes of Health said physical activity and a healthy diet are the best ways to combat muscle loss. “Experts suggest eating at least 1.2 grams of protein for every two pounds of body weight to treat or manage sarcopenia,” or 1.32 grams of protein per kilogram, it said.
The U.S. Department of Health and Human Services also recently emphasized protein intake in its new dietary guidelines. It recommends “1.2–1.6 grams of protein per kilogram of body weight per day." For adults suffering from sarcopenia, this amount of protein can help restore mass and strength to their muscles.
Muscle strength
Muscle strength is often tested in adults by analyzing their grip strength. In a study published by the National Library of Medicine, muscle strength was said to aid in “evaluating neuromuscular, musculoskeletal, and neurological conditions.” As “a key component of neurological exams,” muscle strength tests are helpful in predicting stroke risk.
Unfortunately, grip strength seems to be harder to improve once well into adulthood. According to another study published by the National Library of Medicine, “handgrip strength is unlikely to improve with regular resistance training during late adulthood.” It said that “increasing handgrip strength as much as possible during the process of reaching young adulthood is effective in maintaining high handgrip strength during adulthood,” and this can be done through regular physical activity and participation in sports.
Walking pace
In the study by the American Stroke Association, walking pace was self-reported by participants, making it harder to trust than the other factors. Still, there are multiple reports that suggest walking pace and risk of stroke have an inverse relationship.
The Journal of Stroke and Cerebrovascular Diseases published an article that said, “Slower (walking pace) causally increased the risk of stroke, recommending that patients with lower (walking pace) should have a prompt physical examination and targeted interventions to reduce their risk of stroke and enhance their quality of life.”
Harvard Health reported various ways one can improve their walking pace, including simple things like standing tall, landing on your heel and taking short, quick steps.
Taking the small steps to improve your muscle strength, mass and walking pace could just save your life.