Fitness enthusiasts have good news. Playing this particular sport could help you live longer, according to a new study. If you’re looking for a way to add a few extra years to your life, read on to learn more about this longevity-promoting activity.
Aerobic exercise and weight lifting reduce the risk of death by 22%.
The results are based on nearly 100,000 participants over the age of 50. Followed for almost ten years on average. Weightlifting in the absence of aerobic moderate and vigorous physical activity (MVPA) reduced the risk of death by 9-22%, depending on the amount.
For example, one or two sessions per week reduced the risk by 14%, according to results published in the British Journal of Sports Medicine. Similarly, aerobics was shown to be linked with a 24-34% reduced risk of death from all causes compared to peers who did nothing.
Both weightlifting and aerobic activity have been independently associated with lower all-cause mortality and CVD (cardiovascular disease).
The combination of strength training with aerobic exercise and weight lifting can reduce the risk of death by 47%.
This is the first study looking specifically at the impact of resistance exercise on all-cause mortality. Thus, the results suggest that these exercises could play an important role in maintaining the health of the elderly.
According to the same study, strength training can reduce an elderly person’s risk of premature death by almost half. Muscle-strengthening sessions protect against nearly all life-threatening diseases, say the National Cancer Institute study authors.
People who reported having practiced both types of physical activity are those with the lowest risk of death. This risk was reduced by 41 to 47 percent in those who reached the highest recommended weekly levels of MVPA and exercised strength training once or twice a week.
Education, smoking, BMI, and race and ethnicity did not significantly change the associations that were found. Contrary to what was observed for sex.
The study highlights the importance of aerobic exercise and strength training for maintaining good health. For adults looking to improve their health, this research provides strong evidence that adding weight to their workout regimen is an effective way to do so.
Why is weightlifting so beneficial?
Several potential biological mechanisms could be responsible for this phenomenon. Notably the fact that weightlifting leads to increased lean body mass and improved body function. Total lean body mass is also independently associated with lower mortality risk. Studies examining the role of muscle in hormonal function and how this can influence health.
However, it is important to recognize that regular weightlifting is associated with other improvements. Including gains in functional strength and better musculoskeletal health.
Although the study focused on free weights, the researchers explained that there are other kinds of exercises that strengthen muscles. They cite calisthenics, which includes push-ups and squats. Pilates and plyometric exercises which include tuck jumps and burpees.
In conclusion, participants who took part in weightlifting had a lower mortality risk after accounting for aerobic MVPA. The combination of weightlifting and aerobic activity provided more benefits than either type of exercise alone.
Conclusion :
Weightlifting is a health behavior associated with longevity for older adults at varying levels of aerobic MVPA participation. Importantly, these results support adherence to recommendations for aerobic MVPA and muscle-strengthening (including weightlifting), particularly targeting older adults who do not weightlift, but who may currently be active on the aerobic plan to maximize health and mortality outcomes.
