Health
Exercise with weights is linked to a lower risk of premature death, the study says.health
Regular exercise with weights is associated with a lower risk of premature death, according to the largest study of its kind.
And ensuring that your weekly exercise routine includes both weights and cardio appears to have even greater beneficial effects, the researchers said. Published in the British Journal of Sports medicine.
Adults are recommended to participate in at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week.
In addition, at least two days per week are encouraged to do “strengthening activities” that work the legs, hips, back, abdomen, chest, shoulders and arms.
Aerobic exercise is consistently associated with a lower risk of premature death, but until now it was unclear whether weight-bearing exercise had similar effects.
In an attempt to fill this knowledge gap, researchers set out to assess the potential impact of weights and aerobic exercise on the risk of premature death in older adults.
Researchers, led by researchers at the National Cancer Institute in Rockville, Maryland, looked at data on nearly 100,000 adults participating in US screening studies.
Participants, with a mean age of 71 years, provided information about their weightlifting activities and other physical activities they participated in.
Approximately 23% reported weightlifting activity and 16% reported weightlifting at least 1 to 6 times per week.
Researchers considered about a third (32%) to be “active enough,” with 24% meeting aerobic exercise guidelines and 8% exceeding them.
During 9.6 years of follow-up, 28,477 died.
The study found that adults who reported lifting weights had a 9% lower risk of death from all causes. Similar observations were made for death from heart disease, but no association was found between weight training and death from cancer.
Those who participated in “regular” weightlifting were found to have a 14% lower risk of death. Those who met their aerobic fitness level had a 32% lower risk of premature death.
Adults who met aerobic exercise guidelines and reported lifting weights at least once or twice a week were found to have a 41% to 47% lower risk of premature death.
The study focused only on weights, but there were other types of muscle-strengthening exercises, such as push-ups (press-ups), squats, Pilates, tuck jumps, and burpees, the researchers said.
Using weights can make your body slimmer. Total lean body mass was independently associated with a lower risk of premature death, researchers explained. They can also be very social. This is another factor related to a longer and healthier life.
“Our findings that those who participate in both types of exercise appear to have the lowest risk of death strongly support current recommendations to engage in both aerobic and strength-building activities. “Older adults would likely benefit from adding weightlifting exercises to their physical activity routine,” they concluded.
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Sources 2/ https://www.theguardian.com/society/2022/sep/27/exercise-with-weights-linked-to-lower-risk-of-early-death-study-says The mention sources can contact us to remove/changing this article |
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