Engaging in weight training on a weekly basis may contribute to a longer lifespan, according to recent research. Health experts emphasize the importance of resistance training, such as lifting weights or performing push-ups, especially as individuals age, advising against solely focusing on aerobic exercises like jogging.
The study findings revealed that individuals who dedicated 90 minutes to two hours per week to resistance training over the long term reduced their risk of premature death from any cause by 13%. Moreover, they decreased the likelihood of death from conditions like heart disease and stroke by 19%. However, exceeding two hours of strength training per week did not yield additional benefits.
Published in the British Journal of Sports Medicine, the study followed 147,374 participants for up to three decades. Participants reported their strength training and aerobic exercise durations every two years.
Tom Burton, Sport England’s strategic lead for health and wellbeing policy, highlighted the significance of strength-based physical activities in promoting healthy aging. These activities help in preventing health issues, maintaining mobility and independence, and alleviating strain on healthcare services.
Individuals engaging in weightlifting, resistance band exercises, or bodyweight workouts exhibited a 27% lower risk of mortality from neurological diseases, even after considering other activities like aerobic exercise.
Researchers emphasized the importance of combining aerobic exercises such as cycling, jogging, swimming with weight-based training for optimal health benefits. The study suggested that the lowest risks of premature death were observed in individuals who balanced a substantial amount of aerobic exercise with strength training or maintained high levels of aerobic activity.
Current NHS guidelines recommend adults to incorporate strength activities targeting major muscle groups at least twice a week. Additionally, adults should aim for 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week.
Aerobic exercises in the study included brisk walking, running, swimming, cycling, tennis, and squash, while strength training involved weight-based or bodyweight exercises like dumbbell workouts, squats, and lunges.
The study highlighted the lowest risks of premature death among individuals who maintained high levels of both aerobic activity and strength training, with risk reduction of up to 58% for the most active individuals.
Tom Burton from Sport England emphasized the role of active lifestyles in preventing chronic illnesses and reducing healthcare costs. Making physical activity accessible to all is crucial for creating healthier, wealthier, and happier communities.
