Engaging in weight training on a weekly basis may extend our lifespans, according to recent research. Experts emphasize the importance of resistance training like lifting weights or performing push-ups as we get older, advising against solely focusing on aerobic activities such as jogging.
A study involving 147,374 individuals over a 30-year period revealed that those who dedicated 90 minutes to two hours per week to resistance training experienced a 13% reduced risk of premature death from any cause. Additionally, they lowered their chances of succumbing to heart disease and stroke by 19%. However, exceeding two hours of strength training per week did not result in added benefits.
The findings, detailed in the British Journal of Sports Medicine, underscore the significance of integrating both aerobic exercises like cycling and swimming, and weight-based training into one’s fitness routine. Individuals engaging in strength-based activities using resistance bands or bodyweight exercises demonstrated a 27% lower risk of mortality from neurological diseases.
For optimal health benefits and longevity, the study recommends a balanced approach that combines regular aerobic exercise with strength training. Following the NHS guidelines, adults should aim for strength activities targeting major muscle groups at least twice a week. Moreover, engaging in 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity weekly is advised.
Aerobic exercises cited in the research include brisk walking, running, swimming, cycling, tennis, and squash. On the other hand, strength training encompasses exercises utilizing weights or body weight such as dumbbell workouts, squats, and lunges. The study highlights that individuals achieving high levels of both aerobic and strength training activities could reduce risks by up to 58%.
Tom Burton from Sport England emphasizes the role of physical activity in promoting healthy aging and preventing chronic illnesses, emphasizing the importance of making physical activity accessible to all for healthier and happier communities.
