A new study suggests that incorporating weight training and press-ups into your weekly routine could be key to living longer. Researchers found that resistance training, such as lifting weights or performing bodyweight exercises, is vital as we age, and they urge people not to rely solely on aerobic exercise like jogging.
Key Findings from the Study
The research, published in the British Journal of Sports Medicine, tracked 147,374 people for up to 30 years. Participants were asked every two years about the time they spent on strength training and aerobic exercise. The results showed that those who engaged in 90 minutes to two hours of resistance training per week and maintained it long-term reduced their risk of early death from any cause by 13%. Additionally, they cut the risk of dying from conditions such as heart disease and stroke by 19%.
However, doing more than two hours of strength training per week was not linked to additional benefits. The study also found that those who lifted weights or used resistance bands or bodyweight exercises had a 27% lower risk of dying from neurological disease, even when accounting for other activities like aerobic exercise.
Combining Aerobic and Strength Training
Researchers emphasized that their findings support the need for people to engage in both aerobic exercise—such as cycling, jogging, and swimming—and weight-based training. The lowest risks of early death were observed among those who did a decent amount of both aerobic exercise and strength training, or when aerobic activity was very high. In fact, risks dropped by up to 58% among the most active individuals.
Tom Burton, strategic lead for health and wellbeing policy at Sport England, commented: "Strength-based physical activity is a powerful tool, particularly in support of healthy ageing—helping prevent or delay poor health, keeping us mobile and independent, and easing pressures on overstretched health and care services."
NHS Guidelines
Current NHS guidelines recommend that adults perform strength activities targeting all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms) on at least two days per week. They should also aim for at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week. Examples of moderate activity include brisk walking, cycling at 10-12 mph, or badminton, while vigorous activity includes hiking, jogging at 6 mph or faster, fast cycling, basketball, or tennis.
Types of Exercise in the Study
Aerobic exercise in the study included brisk walking, running, jogging, swimming, cycling, tennis, and squash. Strength training encompassed exercises using weights or body weight, such as dumbbell work, squats, and lunges.
Burton added: "Sport England research has found that active lifestyles prevent 3.3 million cases of chronic illness a year, as well as saving £6 billion a year for healthcare services. Our mission is to make physical activity accessible to all. It's the key to healthier, wealthier, and happier communities."
