New Delhi, June 27: In today’s fitness landscape, people engage in various exercises to stay healthy. Some prefer morning walks, others take up running, while many choose yoga and meditation. However, when it comes to strength training, many believe it is only necessary for bodybuilders. A new study published online in the British Journal of Sports Medicine challenges this notion entirely.
According to the study, strength training is not limited to muscle building or bodybuilding; it is essential for individuals of all ages. It not only strengthens the body but also plays a crucial role in promoting longevity and better health. The research analyzed health data from approximately 147,000 individuals, who were followed for nearly 30 years. During this period, scientists examined their exercise habits to determine who engaged in cardio, strength training, or maintained a balance of both.
The study found that those who participated in strength training had a reduced risk of serious illnesses. Specifically, there was a notable decrease in the risks of heart disease, cancer, and premature death. Interestingly, spending hours in the gym is not a prerequisite for these benefits.
Research indicates that around 90 to 120 minutes (about one and a half to two hours) of strength training per week is considered most beneficial. Individuals in this category exhibited a significantly lower risk of mortality. Furthermore, the study revealed that exceeding this amount does not yield proportionately greater benefits.
It was also noted that even those who engage in minimal strength training experience some advantages. However, the most significant impact was observed when strength training was combined with cardio exercises. Individuals who participated in activities like walking, running, or cycling along with light weight training showed the best health outcomes, with a 50% reduction in mortality risk compared to those who did not exercise at all.
According to scientists, cardio and strength training have distinct effects on the body. Cardio strengthens the heart and lungs while improving blood circulation, whereas strength training maintains muscle, bone health, and overall body strength. Together, they provide a form of “full protection,” reducing the risk of various age-related issues.
However, researchers clarified that this is an observational study. Participants self-reported their exercise habits, which may introduce some margin of error. While it does not directly prove that strength training leads to longevity, a strong correlation between the two is evident.
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