New research shows that 90-120 minutes of weightlifting exercises per week can significantly reduce the risk of premature death.
elchi reports that data from decades of research indicate that regular resistance or weightlifting exercises over a long period significantly reduce the likelihood of death from heart disease and stroke.
The benefits also include a reduced risk of death from neurological diseases.
Experts say these findings provide new evidence that strength training can help prevent or delay health deterioration and reduce pressure on already overburdened healthcare services.
The benefits of aerobic exercises such as running, cycling, or swimming have long been known. The NHS (UK National Health Service) states that regular aerobic activity can reduce stress and increase self-confidence, as well as reduce the risk of heart disease, stroke, and type 2 diabetes. However, the role of strength training in reducing the risk of death has not been as clear until now. This is beginning to change.
Significant reduction in mortality risk
Researchers analyzed data from three different studies involving 147,374 men and women over a period of more than 30 years.
It was found that those who regularly performed weightlifting exercises for 90 minutes to two hours per week reduced the risk of premature death from any cause by 13 percent.
The risk of death from cardiovascular diseases such as heart attack or stroke was 19 percent lower, and the reduction in death from neurological diseases such as dementia was even higher – 27 percent.
Researchers concluded that the lowest risks were observed in individuals who performed both high-level aerobic and strength training exercises.
In this most active group, who performed aerobic exercises for long hours per week, the risk of premature death from any cause was reduced by up to 58%. However, it was also determined that doing more than two hours of strength training per week provided no additional benefits.
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