Researchers have found that lifting weights as part of your exercise can greatly reduce your risk of premature death. A to study published in the British Medical Journal found that doing the activity once or twice a week could reduce the risk of dying from any cause by at least 41 percent, when combined with aerobic exercise.
Most people know that moderate exercise is good for you. It is linked to a lower risk of heart disease, stroke, diabetes, and many dangerous conditions.
The NHS recommends that 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 “weight lifting … along with moderate-to-moderate 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 were getting. They were also followed up years later to find out how their health was.
It turned out that people who only lifted weights were between nine and 22 percent less likely to die from any cause.
But when combined with aerobic exercise, these odds vastly improved to between 41 and 47 percent lower risk.
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The study authors admit that it is only an “observational study” and do not explain why the two work well together.
It may also be prone to “measurement error” as it relied on people to accurately report how much exercise they got.
According to the Mayo Clinic, strength training not only helps you live longer, it helps you live well.
The health body stated: “Strength training can improve your quality of life and improve your ability to perform everyday activities. Strength training can also protect your joints from injury.
“Building muscle can also contribute to better balance and can reduce the risk of falls. This can help you maintain your independence as you age.”
It can also offset mental decline, which occurs naturally as you age.
He added: “Some research suggests that regular strength training and aerobic exercise may help improve thinking and learning skills in older adults.”
But he cautioned: “If you have a chronic condition, or if you’re over 40 and haven’t been active recently, check with your doctor before starting a strength-training or aerobic program.”
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