A recent study suggests that engaging in weight training on a weekly basis can contribute to a longer lifespan. Experts emphasize the importance of resistance training, such as weight lifting or push-ups, as individuals age, advising against solely focusing on aerobic exercises like jogging.
The research revealed that individuals who dedicated 90 minutes to two hours per week to resistance training over the long term reduced the risk of early death from any cause by 13% and lowered the chances of dying from conditions like heart disease and stroke by 19%. However, exceeding two hours of strength training per week did not provide additional benefits.
Conducted over 30 years and involving 147,374 participants, the study, published in the British Journal of Sports Medicine, highlighted the significance of incorporating both aerobic exercise and weight-based training into one’s routine. Those who incorporated resistance bands, bodyweight exercises, or weightlifting had a 27% lower risk of mortality from neurological diseases, even when considering other activities like aerobic exercise.
The research findings underscore the importance of maintaining a balance between aerobic exercises, such as cycling and swimming, and strength training. The study recommended a combination of regular aerobic activity and strength training to minimize the risk of premature death.
According to the NHS guidelines, adults should engage in strength activities targeting major muscle groups at least two days per week. Additionally, they should aim for 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity weekly. Examples of moderate activities include brisk walking and cycling, while vigorous activities include hiking and fast-paced sports like basketball.
Incorporating aerobic exercises like brisk walking and swimming, as well as strength training such as dumbbell workouts and squats, can significantly benefit overall health. The study indicated that individuals with high levels of both aerobic and strength training activities experienced the lowest risks, with potential risk reductions of up to 58% among the most active individuals.
Tom Burton from Sport England highlighted the role of physical activity in preventing chronic illnesses and reducing healthcare costs. Sport England’s mission focuses on promoting physical activity accessibility to create healthier and happier communities.