SAEDNEWS: Researchers analyzing data from 150,000 people over a 30-year period found that weight training, even at low levels, may reduce the risk of premature death. The greatest benefits were observed when strength training was combined with aerobic exercise.
According to SAEDNEWS, Strength training is often viewed as a way to build muscle or improve appearance, but a new study suggests that weightlifting offers benefits far beyond physical changes. Even without spending hours at the gym, resistance training may help increase lifespan.
This study used data from three long-term research projects that followed the health status of nearly 150,000 nurses and other healthcare professionals for up to 30 years. Every few years, participants reported the amount of time they spent on strength training and aerobic activities such as walking, cycling, and swimming.
The findings showed that people who performed around 90 to 120 minutes (approximately 1.5 to 2 hours) of weight training per week had about a 13% lower risk of death from any cause compared with those who did no strength training.
The benefits were even stronger for two major causes of death: a 19% lower risk of death from cardiovascular disease and a 27% lower risk of death from neurological diseases, mainly dementia. Interestingly, performing more than two hours of weight training per week did not provide additional significant benefits.
The greatest benefits were seen among people who combined strength training with regular aerobic exercise, such as walking, running, cycling, and swimming. Performing at least 150 minutes of moderate aerobic activity per week alone was associated with a 26% to 43% reduction in mortality risk. However, combining sufficient aerobic exercise with one to two hours of strength training reduced the risk by approximately 45%.
The answer lies in muscles. Muscles, especially skeletal muscles developed through resistance training, are among the body’s most metabolically active tissues. After each meal, most of the blood sugar is transported to muscles, and with the help of insulin, muscles absorb about 80% of it. Having stronger and larger muscles helps the body regulate blood sugar levels and protects against type 2 diabetes, a major risk factor for heart disease and premature death.
Muscles also release chemical messengers called myokines, which help reduce chronic inflammation. These molecules allow muscles to communicate with the liver, fat tissue, blood vessels, bones, and even the brain, influencing metabolism and overall health.
Resistance training gradually helps lower blood pressure and maintain blood vessel flexibility, protecting against cardiovascular disease. Muscle strength is also considered a valuable indicator of overall health. Interestingly, a large-scale study found that handgrip strength was a more accurate predictor of premature death risk than blood pressure.
