Health
Strengthening muscles reduces the risk of death from all causes, studies show | Health
According to a new global analysis of studies conducted over 30 years, 30 minutes of muscle-building activities such as weekly weightlifting, push-ups, and heavy gardening reduce the risk of dying from any cause by a factor of five. Useful.
Health guidelines recommend muscle strengthening activities, primarily because they help with musculoskeletal health. Previous studies have shown an association with a reduced risk of death, but so far experts have not known what the optimal “dose” is.
To find out Japan We scrutinized the database for related studies involving adults without serious health problems that were monitored for at least two years. The final analysis included 16 studies, the first of which was published in 2012. Most were conducted in the United States and the rest in the United Kingdom, Scotland, Australia and Japan. The maximum monitoring period lasted 25 years.
Analysis shows that 30-60 minutes of muscle strengthening activity each week is associated with a 10% to 20% reduction in all causes and the risk of death from heart disease or cancer.The results were published in British Journal of Sports Medicine..
The findings were unrelated to aerobic exercise. However, the analysis showed a J-shaped curve for most of the results, and there was no conclusive evidence that more than an hour of muscle strengthening per week further reduced the risk.
According to British Physical Activity Guidelines, muscle-building activities include carrying heavy shopping bags, yoga, Pilates, tai chi, weightlifting, resistance band operations, weight-based exercises such as push-ups and abs, and heavy weight. There is gardening and so on. Digging, shoveling, moving wheelchairs, lifting and carrying children.
Adults are advised to perform at least two days a week for strengthening activities that affect all major muscle groups, as well as at least 150 minutes of moderate intensity activity per week. Researchers have found that people enjoy the most benefits when they do both on a regular basis.
The analysis included studies with a number of participants of approximately 4,000 to 480,000 and ages of 18 to 97. Muscle strengthening can be any cause, heart disease, cancer, and diabetes.
According to the researchers, the maximum risk reduction of 10% to 20% was seen in 30 to 60 minutes per week of muscle strengthening activity for death from any cause, heart disease or cancer. An L-shaped association was observed in diabetes, with a significant reduction in the risk of muscle strengthening activity up to 60 minutes / week, followed by a gradual decrease.
In a joint analysis of muscle strengthening and aerobic exercise, the combination of these two types of activity further reduced the risk of death from all causes, and further increased heart disease and cancer. It was 40%, 46% and 28% lower, respectively.
Researchers have acknowledged the limitations of their findings. The main thing was that for each of the study results, data from only a few studies were pooled. “Given the limited data available, further research is needed, including studies focused on more diverse populations, to increase the certainty of the evidence,” they concluded.
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Sources 2/ https://www.theguardian.com/society/2022/feb/28/muscle-strengthening-lowers-risk-of-death-from-all-causes-study-shows The mention sources can contact us to remove/changing this article |
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