A new study shows that just 60 minutes a week on muscle strengthening exercises could be enough to significantly reduce your risk of dying.
An analysis of 16 previous studies found that muscle strengthening activities were associated with a lower risk of death from all causes. The risks of cardiovascular disease, diabetes, and cancer were affected.
The scientists wanted to see if there was a sweet spot in terms of how much muscle building activity would be best for reducing mortality risk.
The benefits of muscle strengthening for more than an hour a week aren't as clear when compared with other causes of death, so the change in risk is less noticeable over that 60-minute period.
The risk of all-cause mortality and major non-communicable diseases, including CVD, total cancer, diabetes, and lung cancer, were reduced by muscle strengthening activities.
The influence of a higher volume of muscle strengthening activities on all-cause mortality, CVD, and total cancer is unclear.
It is important to be cautious with studies like this. There is not enough data yet to say if muscle strengthening exercises cause longevity.
It is possible that there is another factor involved that will need further research to reveal, which could mean that people stay healthy for longer but also give them more time and opportunity to work out regularly.
One of the reasons why this association is showing up is that previous studies have shown a link between muscle strength and mortality risk.
The World Health Organization recommends that adults do at least two days a week of muscle strengthening exercises, such as squats, push ups, lifting weights, and even some serious gardening.
It is accepted that these exercises are good for you, but the time frame gives us a new perspective on them.
One of the questions that remains is how much impact cardio exercises have when done in conjunction with muscle strengthening ones. When the team looked at three studies that combined them both together, they found that the risk of death was 40 percent lower than the pooled samples.
Most of the studies were carried out in the US, according to the researchers. Only a few studies could be combined for each outcome. There are limitations to bear in mind when it comes to future research.
The researchers write that the combination of muscle-strengthening and aerobic activities may provide a greater benefit for reducing all-cause, CVD, and total cancer mortality.
Further studies such as studies focusing on a more diverse population are needed to increase the certainty of the evidence.
The British Journal of Sports Medicine published the research.
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