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Proof of Process

Why trust us? Short answer is, don't! We highly recommend

all our clients to do their own research.

If you want to know why we suggest the things we suggest then

please read below of our method of making sure that what we are

recording and communicating is up to date with the latest research.

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Data / Testing / Numbers

At Tenura Health, all insights, assessments, and recommendations are grounded in the latest high-quality research on health, aging, fitness, and wellbeing.
We actively review a wide range of scientific studies, medical journals, and expert consensus reports, with a particular focus on long-term health trends, such as age-related muscle decline, cardiovascular resilience, and mobility preservation.

Rather than relying on a single source or opinion, we critically compare findings across multiple trusted research bodies, ensuring our guidance is balanced, practical, and relevant. For any given question or topic — whether it's muscle decline after age 50, cardiovascular health, or balance training — we examine a wide range of high-quality studies and expert sources.
This ensures that the guidance we offer is not based on isolated opinions, but on consistent, proven trends you can trust.
Our conclusions are built on patterns that emerge consistently across the evidence — not on trends, guesswork, or isolated studies.
This approach means you can trust that the advice and strategies shared at Tenura are rooted in sound science, adapted thoughtfully for real life.

Muscle 
Strength Decline

  •  Muscle mass and strength remain relatively stable until around age 50, after which both begin to decline. Muscle strength decreases by about 1.5% per year between ages 50 and 60, and by 3% per year thereafter, with muscle mass declining at 1–2% per year after age 50.

  • Declines in muscle strength and power are linked to slower chair rise times, reduced step height, and increased risk of falls and mobility limitations.

  • Loss of muscle strength is a major contributor to frailty, reduced independence, and increased healthcare needs.

  • Progressive resistance and endurance training can significantly improve muscle mass, strength, and function in older adults, counteracting some age-related declines.

  • High-calorie supplements, essential amino acids, and certain medications (e.g., vitamin D, hormone therapies) show promise in supporting muscle health.

VO2 Max
Decline

  • VO2 max typically declines by about 8–10% per decade after early adulthood in both men and women, whether sedentary or active.

  • The decline is generally linear, but some studies note non-linear patterns, especially with changes in physical activity or after age 70

  • Regular endurance exercise can reduce the rate of VO2 max decline by up to half compared to sedentary individuals, but the decline still occurs

Grip Strength

  • Lower grip strength is strongly and consistently associated with higher mortality in elderly populations. Multiple large-scale studies and systematic reviews confirm that weaker grip strength predicts increased risk of all-cause and cause-specific mortality, independent of other health factors.

  • Grip strength is a simple, inexpensive, and effective tool for predicting mortality risk in the elderly, often providing additional prognostic information beyond traditional risk factors

Balance

  • Poor balance is consistently associated with higher mortality in elderly individuals. Multiple large cohort studies and meta-analyses show that reduced balance ability predicts increased risk of all-cause and cardiovascular mortality, independent of other health factors.

  • The combination of poor balance, slow walking speed, and weak grip strength further increases the risk of death, and using these measures together improves prediction of mortality.

Exercise

  • The research consistently shows that regular physical activity lowers the risk of colon cancer and its precursors. This benefit is observed across sexes, tumor locations, and activity types, and is likely due to a combination of reduced inflammation, improved body composition, and direct effects on cancer cell growth.

  • The combination of poor balance, slow walking speed, and weak grip strength further increases the risk of death, and using these measures together improves prediction of mortality.

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