A new study suggests that engaging in weight training on a weekly basis may contribute to increased longevity. Health experts emphasize the importance of incorporating resistance exercises like lifting weights or doing push-ups, especially as individuals age, rather than focusing solely on aerobic activities such as jogging.
The research indicates that individuals who committed to 90 minutes to two hours of resistance training each week over the long term experienced a 13% reduced risk of premature death from any cause. Moreover, they lowered their chances of succumbing to conditions like heart disease and stroke by 19%. However, exceeding two hours of strength training per week did not yield additional benefits.
Published in the British Journal of Sports Medicine, the study followed 147,374 participants for up to 30 years. Results showed that individuals who engaged in strength training activities using weights, resistance bands, or bodyweight exercises had a 27% lower risk of mortality from neurological diseases, even when considering other forms of exercise like aerobic activities.
The study highlights the importance of combining aerobic exercises such as cycling, jogging, and swimming with weight-based training for optimal health benefits. It was observed that the lowest risks of premature death were associated with individuals who maintained a balanced regimen of aerobic and strength training, with risks decreasing by up to 58% among the most active participants.
According to Tom Burton, strategic lead for health and wellbeing policy at Sport England, incorporating strength-based physical activities can significantly contribute to healthy aging by helping to prevent or delay health issues, maintaining mobility and independence, and alleviating the strain on healthcare services.
To achieve the recommended exercise guidelines, adults are advised to engage in strength activities targeting major muscle groups at least two days per week, as per NHS recommendations. Additionally, individuals should aim for at least 150 minutes of moderate intensity exercise weekly or 75 minutes of vigorous intensity activities. Examples of moderate activities include brisk walking, cycling, or badminton, while vigorous activities encompass activities like hiking, jogging, fast cycling, basketball, or tennis.
In summary, the study underscores the benefits of incorporating both aerobic and strength training into one’s fitness routine for improved overall health and longevity. Tom Burton emphasizes that active lifestyles can help prevent chronic illnesses and reduce healthcare costs, advocating for increased accessibility to physical activity to promote healthier and happier communities.