There's been evidence for a long time that moderate aerobic exercises (think running, walking, or cycling) can be beneficial for long-term well-being and health. Research has shown that active people have longer and more healthy life spans with lower incidence of diseases, including diabetes, cancer, and cardiovascular diseases.
What about resistance exercises like lifting weights? While there is a consensus that these exercises may be beneficial for longevity and health, there isn't much evidence to support the advantages. A recent study suggests that a week of 30 to 90 minutes of resistance exercise can lower the risk of dying prematurely due to any cause by 10-20 percent.
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Researchers from 3 universities in Japan carried out a meta-analysis, which means they gathered data from sixteen separate studies on longevity and risk of disease in resistance exercises. They were able to study hundreds of thousands of participants all in all.
The study found that 30 to 90 minutes of exercise performed every week is the ideal amount to reduce death risk from any cause.
Additionally, they observed that consistently doing over three hours of strength exercise weekly can increase mortality risk by 10 percent.
They also discovered that the best time spent training varied according to preventing various diseases. For instance, although 40 to 60 minutes of training for strength per week is the ideal amount to reduce the risk of heart disease, the risk of developing diabetes decreases depending on how much time exercising resistance each week. But, resistance training was proven to have no impact on the risk of particular cancers like kidney, bowel, or pancreatic.
The study results are primarily similar to what the NHS recommends. Based on their recommendations, people between the ages of 19 and 64 should aim to complete two training sessions for strength each week to improve the overall well-being of their bodies. But since guidelines for public health tend to be an attempt to compromise between what's best to achieve and what people should not be scared of, it's encouraging to know that the ideal amount of strength training each week for health benefits closely resembles the current guidelines.
There are a few issues with this study. Although the number of people who participated in the study is enormous, the total number of studies included in the analysis remains very tiny. The people who participated in the study were also predominantly North American or western European. Therefore the results may not be relevant to people from various ethnic backgrounds.
Another issue is that most of the studies in the analysis were based on questionnaires distributed to large numbers of people who asked questions about their exercise routines. The problem with this is that some people exaggerate or deny how much exercise they engage in.
Optimal exercise
Strength training can benefit overall health in various ways than you'd think.
In addition to the apparent fact that it builds strength, for instance - scientists are now beginning to discover more about the roles that hormones and the cells released during exercise play in our bodies.
Myokines, for instance, are the hormones our muscles release when we are exposed to various events - such as exercising. They circulate throughout the body. Myokines can regulate metabolism and kidney, brain, and liver function.
One myokine I've been studying for years is myostatin. However, we know that it regulates the size of the muscle, but there's an abundance of evidence to suggest that it can also influence metabolic rate and the growth of fat cells and fat cell growth. All of which helps to stay fit as well as live longer.
Research has also shown that the exercise of resistance releases tiny fragments of cells from muscle cells referred to as "extracellular vesicles." They allow the muscle tissue to communicate with one and each other. Although we're not entirely sure what they're doing, we know that they carry DNA (a DNA-like molecule) and proteins as well as mitochondria (which assist in converting food into energy that cells require) between the cell.
Although we're not entirely aware of their role, it's just another reminder of the impact our muscles play in many aspects of our body and health.
The authors of this new study focused only on the relationship between training for strength and longevity. The study didn't even examine why it affected protection - or why more than three hours of training for strength each week also carries a slightly higher risk of death.
Although it is possible to speculate as to the reasons for this effect of protection in light of what research has revealed, research will be required to attempt to answer the reasons behind these findings.
However, while this study has proven that resistance training is beneficial in preventing premature death from a myriad of dangerous illnesses, it does not mean that you must only strengthen. It is important to engage in moderate-intensity aerobic exercises (such as jogging, walking, or cycling) regularly throughout the week to increase your chance of living a longer and healthier life.
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