RUN, SWIM, JOG, OR WALK. So many cry out for all of us to get more physical activity. But are we being remiss in not speaking more about the benefits of resistance training?
I love my treadmill because it allows me to travel around the world. This week I am in Italy, and as I climb the hills of Cinque Terre, my device responds by tilting me up or down and varies speed. I appreciate these travel adventures, especially in the COVID pandemic era.
Let’s get back to resistance training. I try to get some weight-lifting or other resistance training in regularly. Now comes a new study published in the British Journal of Sports Medicine that reminds us that a minimum of strength training can cut our risk of early death by one-fifth.
Live longer with strength training
Spoiler alert: As little as ten minutes of daily strength training appears to cut the risk of premature death by one-fifth.
Japanese researchers examined 16 studies (from the USA, Europe, Asia, and Australia) dating back to 2012. Analysis showed this:
Those who did as little as 30 (to 60) minutes weekly of weight-lifting had a one-tenth to nearly one-fifth lower of death from any cause. In particular, the resistance trainees had a lower probability of dying from a heart attack, stroke, cancer, diabetes, and lung cancer.
Of course, there are other reasons you should integrate resistance/strength training in to your routine:
- Better joint stability
- A stronger core (to hopefully reduce back injury risk)
- Fewer injuries
- Improved physical performance
- Better ability to control bodily movements
- Improve nervous system function
- Increased walking speeds
- Reduced belly fat (visceral fat)
- Enhanced brain function
- Improved psychological well-being. A 2018 systematic review and meta-analysis of 33 clinical studies demonstrated a reduction in depressive symptoms associated with resistance training.
The Japanese researchers offer that this is the first demonstration of strength training associated with a lower chance of premature death.
Perhaps most surprising is this: Strength training intensity is not much. For example, even ten minutes of weekly heavy gardening (for example, digging or shoveling) appeared associated with a lower risk of early death.
With a nod to television late-night commercials: Wait! There’s more. The researchers discovered that when strength training and cardio activities are combined, the risk of premature death due to cardiovascular disease, cancer, and diabetes decreases by 40 percent.
LIVE LONGER WITH Strength training — My take
Move. For those of us married to our treadmills or exercise bikes, this study reminds us not to forget resistance/strength training.
We must always put studies such as these in context: Don’t assume causation. This research nicely highlights an association between strength training and longevity but does not allow us to say that this exercise form directly resulted in greater longevity.
Thank you for joining me.
The information I provided in this blog is for educational purposes only and does not substitute for professional medical advice. Please consult a medical professional or healthcare provider if you seek medical advice, diagnoses, or treatment. I am not liable for risks or issues associated with using or acting upon the information in this blog.
