- A new study found that those who weight trained one to two times per week and performed cardiovascular exercises had up to a 47 per cent lower risk of early death compared to those who don’t exercise.
- Researchers found those who weight trained had a 9 per cent lower risk of early death and those who performed cardiovascular exercises had a 32 per cent lower risk, compared to those who don’t exercise.
- Researchers found women were more likely to see this association compared to men.
We’ve heard that mixing up our workout routine is crucial to our health, and even noted the incredible benefits of lifting weights beyond just building muscle. But there has been limited research looking at the long-term benefits of weight lifting and aerobic exercise together. Now, new research suggests that a combination of weight lifting and cardiovascular activities may lower your risk for early death.
The study, published in British Journal of Sports Medicine, examined data from nearly 100,000 participants in the Prostate, Lung, Colorectal, and Ovarian Cancer Screening Trial. After adjusting for demographics, lifestyle, and behavioural risk factors, researchers found that after years of follow-up, those who reported cardiovascular activity and weight lifting one to two times per week had up to 47 per cent lower risk of all-cause mortality, compared to those who did not exercise. This shows an increase over those who regularly lift weights having just a 9 per cent lower risk of all-cause mortality. Though researchers did note that this number increased the more often they lifted weights. And those who performed aerobic exercises, but did not weight lift, had a 32% lower all-cause mortality risk.
Researchers looked at cancer mortality and its association with weight lifting and aerobic exercise but found no correlation. They also found that the participant’s education, smoking status, body mass index, race, and ethnicity didn’t change the results, but found that their sex did. Women were associated with a more significant decrease in mortality risk, compared to men.
But this isn’t the first time science has linked lifting weights with living longer. A meta-analysis published in the British Journal of Sports Medicine earlier this year found people who did 30 to 60 minutes of resistance, stretch, or weight training had a 10 per cent to 20 per cent lower risk of early death from all causes.
Muscle training offers a slew of health benefits that can directly improve your longevity. Weight lifting can promote weight loss by revving up your metabolism and targeting belly fat, strengthen bones and prevent osteoporosis, and improve your overall health. Plus, cardiovascular activity can also promote weight loss and promote overall health.
“Muscle strengthening is associated with preservation of skeletal muscle mass, which then plays an important role in glucose metabolism,” general surgeon Dr Anton Bilchik previously told Prevention. “Abnormal glucose metabolism has been associated with an increase in cardiovascular disease and cancer.”
The Australian Physical Activity and Exercise guidelines suggest aiming for 2.5 to 5 hours of moderate intensity physical activity every week and two days of muscle-strengthening activity.
So next time you work out, consider changing up your regimen to include weight lifting and aerobic exercise. You might just live longer.
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