Engaging in 90 minutes to two hours of resistance training weekly can significantly reduce the risk of premature death, experts suggest. Individuals who consistently participate in strength exercises over the long term decrease their chances of early mortality by 13% overall and by 19% specifically in relation to heart disease and stroke, according to a recent study.
Moreover, those who incorporate weightlifting, resistance bands, or bodyweight workouts into their routines also exhibit a 27% lower likelihood of succumbing to neurological diseases, even when considering other forms of physical activity like aerobic exercises. Researchers emphasize the importance of combining aerobic activities such as cycling, jogging, and swimming with strength training for optimal health benefits.
However, exceeding two hours of strength training per week does not yield additional advantages. The study highlights that the lowest risks of premature death are observed when individuals maintain a balanced regimen of both aerobic and strength exercises, or when aerobic activity is particularly intense.
According to the current guidelines from the NHS, adults are advised to engage in strength-building exercises targeting major muscle groups at least twice a week. Additionally, they should aim for a minimum of 150 minutes of moderate-intensity activity weekly or 75 minutes of vigorous-intensity activity.
Examples of moderate activities include brisk walking, cycling at a moderate speed, or playing badminton, while vigorous activities comprise hiking, fast jogging, cycling at high speeds, basketball, or tennis. The study, published in the British Journal of Sports Medicine, involved 147,374 participants followed for up to three decades, with regular assessments on their strength training and aerobic exercise habits.
Aerobic exercises in the study encompassed activities like brisk walking, running, swimming, cycling, tennis, and squash, while strength training involved weight-based or bodyweight exercises such as dumbbell routines, squats, and lunges. The research underscores that individuals with high levels of both aerobic and strength activities demonstrated the lowest risks of premature death, with risks decreasing by up to 58% among the most active participants.
Tom Burton, the strategic lead for health and wellbeing policy at Sport England, emphasized the importance of strength-based physical activities in promoting healthy aging and preventing chronic illnesses. He highlighted that active lifestyles can prevent millions of cases of chronic diseases annually, leading to substantial healthcare savings. Encouraging physical activity for all is crucial for building healthier, more prosperous, and happier communities.