Recent research suggests that engaging in weight training on a weekly basis can contribute to increased longevity.
Health experts emphasize the importance of resistance training, such as weightlifting or push-ups, especially as individuals age, advising against solely focusing on aerobic activities like jogging.
A study involving 147,374 participants over a 30-year period revealed that those who engaged in 90 minutes to two hours of resistance training per week significantly reduced their risk of early mortality by 13% for any cause and by 19% specifically for heart disease and stroke.
The findings indicated that exceeding two hours of strength training weekly did not provide additional benefits.
Published in the British Journal of Sports Medicine, the study recommended a combination of aerobic exercise and strength training for optimal health benefits. Individuals incorporating both types of physical activity saw a 27% decrease in the risk of death from neurological diseases, even when considering other forms of exercise.
Tom Burton, from Sport England, highlighted the importance of strength-based activities in promoting healthy aging, maintaining mobility, independence, and reducing the strain on healthcare services.
The study emphasized the necessity of combining aerobic exercises like cycling, jogging, and swimming with weight-based training for overall health benefits and longevity.
According to the NHS guidelines, adults should engage in strength exercises targeting major muscle groups at least two days a week and aim for 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity weekly.
Aerobic exercises mentioned in the study include brisk walking, running, swimming, and cycling, while strength training involves exercises using weights or body weight, such as squats and lunges.
The study concluded that individuals who maintained high levels of both aerobic and strength training activities experienced up to a 58% reduction in the risk of early mortality.
Tom Burton further emphasized the positive impact of active lifestyles in preventing chronic illnesses and reducing healthcare costs, advocating for increased accessibility to physical activity for improved community well-being.
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