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New research indicates that dedicating 90 minutes to two hours weekly to weight training can significantly decrease the likelihood of premature death. The long-term data, drawn from studies spanning several decades, reveal that consistent engagement in resistance or strength training reduces the risk of mortality from conditions such as heart disease and stroke. Additionally, the findings highlight a notable decline in deaths related to neurological illnesses.
Experts suggest these results add to the growing body of evidence that strength-based exercise is a valuable strategy for maintaining health and potentially relieving strain on healthcare systems. Kate Hogarth, a 28-year-old fitness enthusiast, exemplifies this mindset. She appreciates the immediate confidence weightlifting provides but is also mindful of the lasting impact it can have on her wellbeing. She explains, “I want to be independent later in life… I want to be able to be travelling the world when I’m in my 70s, 80s, 90s and I want to be able to pick up my grandkids and play with them, and having that level of independence is really important.”
Unlike aerobic exercises such as running, cycling, or swimming—whose health benefits, including reduced risk of cardiovascular disease and stress relief, are well-established—the protective role of strength training against mortality has been less clear until now. Researchers analyzed data from three major studies involving over 147,000 participants over a 30-year period. Their analysis found that individuals committing regularly to strength training for the recommended amount of time lowered their risk of death from any cause by 13%, from cardiovascular disease by 19%, and from neurological conditions by 27%.
Moreover, the greatest reduction in mortality—up to 58%—was observed in those who combined high levels of both aerobic and strength training. However, increasing strength training beyond two hours per week did not provide additional survival advantages. Personal trainer Bev Wilson, based in Harrogate, North Yorkshire, remarks on the practical benefits she sees in her clients: “Strength training really helps improve, manage their blood sugar levels, and it helps the joint pain, helps strengthen their bones… They feel much stronger, more vibrant, more energetic.” She also notes cognitive improvements, stating, “They can concentrate more at work and their memory is improved.” Tom Burton from Sport England emphasizes the broader societal value, calling strength-based physical activity “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.”
Read the full article from The BBC here: Read More
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