Engaging in 90 minutes to two hours of resistance training weekly can significantly reduce the risk of premature death, according to experts. A study reveals that individuals who commit to regular strength training over the long term decrease their likelihood of early death by 13% overall and by 19% specifically from heart disease and stroke.
Moreover, those incorporating weightlifting, resistance bands, or bodyweight exercises into their routines have a 27% lower risk of mortality from neurological diseases, even when considering other activities like aerobic exercise. Researchers highlight the importance of combining both aerobic activities such as cycling, jogging, and swimming with strength training for optimal health benefits.
However, the study suggests that exceeding two hours of strength training per week does not offer additional advantages. The research emphasizes that the lowest risks of premature death are observed when individuals maintain a balance of aerobic exercise and strength training, or when aerobic activity is performed at high levels.
The NHS guidelines recommend that adults should engage in strength activities targeting major muscle groups at least twice a week. Additionally, individuals are advised to participate in at least 150 minutes of moderate intensity activity per week or 75 minutes of vigorous intensity activity per week.
Examples of moderate activities include brisk walking, cycling at a moderate pace, or playing badminton, while vigorous activities include hiking, jogging, fast cycling, basketball, or tennis. The study, published in the British Journal of Sports Medicine, tracked 147,374 participants over up to 30 years, assessing their strength training and aerobic exercise habits biennially.
Aerobic exercise in the study comprised activities like brisk walking, running, swimming, cycling, tennis, and squash, while strength training included weight-based exercises such as dumbbell workouts, squats, and lunges. The research indicates that individuals with high levels of both aerobic and strength training activities experienced the lowest risks, with a potential risk reduction of up to 58% among the most active participants.
Tom Burton, strategic lead for health and wellbeing policy at Sport England, emphasizes the importance of strength-based physical activities in promoting healthy aging and preventing chronic illnesses. He underscores the significant benefits of active lifestyles in reducing healthcare costs and enhancing community well-being.
Sport England’s research demonstrates that active lifestyles prevent millions of cases of chronic illness annually and lead to substantial healthcare savings. The organization is dedicated to making physical activity accessible to all, recognizing it as a key factor in building healthier and happier communities.