A new study suggests that spending 90 to 120 minutes per week on weightlifting or strength training exercises may significantly reduce the risk of premature death.
Researchers at Harvard University followed 147,373 individuals in the United States over a period of 30 years and found that people who engaged in nearly two hours of strength training per week had a 13 percent lower risk of death from any cause.
When the risk of death from heart disease or stroke was assessed, the reduction reached 19 percent. The study also found that individuals who used weights or fitness equipment such as resistance bands had a 27 percent lower risk of death from neurological diseases, even after accounting for other physical activities such as aerobic exercise.
However, researchers also found that performing more than two hours of strength training per week did not provide additional benefits. The findings were published in the British Journal of Sports Medicine, which recommended combining aerobic exercise with strength training for a longer and healthier life.
Tom Burton, Strategic Lead for Health and Wellbeing Policy at Sport England, also supported this view, saying that strength based physical activities are a highly effective tool, particularly for healthy ageing. They help prevent or delay poor health, maintain mobility, preserve independence and reduce pressure on health and care services.
He further stated that Sport England research has shown that an active lifestyle helps prevent 3.3 million cases of chronic disease every year and saves around £8 billion annually in healthcare costs. He added that the goal is to make physical activity accessible to everyone because it is the foundation of healthy, prosperous and thriving communities.
According to NHS guidelines, adults should engage in strength building activities that work all major muscle groups on at least two days each week. In addition, they should complete at least 150 minutes of moderate intensity exercise or 75 minutes of vigorous intensity exercise per week.
