How to live longer: Strength training increases longevity

Weightlifting as part of your exercise can significantly reduce your risk of premature death, researchers have found. A study published in the British Medical Journal found that being active once or twice a week could reduce the risk of dying from any cause by at least 41%, when combined with aerobic exercise. .

Most people know that moderate exercise is good for your health. It is linked to a lower risk of heart disease, stroke, diabetes and many dangerous conditions.

The NHS recommends adults get at least 150 minutes of moderate-intensity exercise, such as walking or dancing, or 75 minutes of vigorous physical activity such as running and swimming.

But until this study, the effect of “weightlifting…with moderate-to-physical activity (MVPA) on mortality outcomes” was “less understood,” the authors said.

The study used health data from 99,713 people over a 10-year period to reach its conclusion.

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At the start of the study, the participants – aged 71 on average – reported how much exercise they got. They were also followed years later to find out how their health was.

It was found that people who only lifted weights were between 9 and 22% less likely to die from any cause.

But when combined with aerobic exercise, those odds improved massively to between 41 and 47 percent less risk.


The study authors admitted that it was only an “observational study” and did not explain why the two work well together.

It can also be subject to “measurement error” because it relies on people accurately reporting how much exercise they get.

According to the Mayo Clinic, strength training not only helps you live longer, it helps you live well.

The health body said: “Strength training can improve your quality of life and improve your ability to perform daily activities. Strength training can also protect your joints from injury.

“Building muscle can also contribute to better balance and may reduce your risk of falls. It can help you maintain your independence as you age.

It can also offset mental decline, which naturally occurs with age.

He added: “Some research suggests that regular strength training and aerobic exercise can help improve thinking and learning skills in older adults.”

But he cautioned: “If you have a chronic medical condition or are over 40 and haven’t been active recently, check with your doctor before starting any weight training or aerobic fitness program.”

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