We have known for a long time that strength exercise It’s not just for having more muscles. and a more defined body. Today we understand that, to take care of our health, it is important to combine both strength and aerobic exercise. However, it is always good to have more evidence and more reasons to remind us of the importance of lifting weight.
That’s why it’s so important a study recently published by scientists at Harvard Universityin which 150,000 people are followed for 30 years. This monitoring has allowed its authors to conclude that, indeed, those who practiced strength exercise regularly were more likely to continue to live older, since this practice protected them from numerous diseases, especially neurological and cardiovascular diseases. The reasons are clear, as is the fact that, in reality, the ideal is to combine this with aerobic exercise.
Three studies, 30 years. In reality, this latest study is a review of 3 studies, all of them conducted in the United States. For 30 years, the health status of its participants was followed, while their sports habits were monitored. In those three decades, there were 36,000 participants who died from various causes. It wasn’t always due to not having exercised. After all, there are many factors that influence health. However, it was found that those who did between 90 and 120 minutes of strength exercise per week had a 13% lower risk of dying from any cause than those who did not.
The types of diseases most prevented. Although the percentage was calculated with respect to deaths from any cause, neurological and cardiovascular protection stands out in this study. In fact, this practice of strength exercise reduced the risk of dying from cardiovascular disease by 19% and the risk from neurological disorders, especially dementia, by 27%. For all this, the study concludes that strength exercise has a positive effect on longevity.
More is not always better. Another curious fact from this study is that those who did more than 120 minutes of strength exercise per week did not experience extra benefits. Therefore, if there is more time available, you can take advantage of it to do aerobic exercise, since, in reality, the ideal is to combine both types of training.
The ideal combination. According to this same study, 150 minutes of weekly aerobic exercise reduces the risk of death from any cause by between 26% and 43%. But if this is also combined with the strength exercise mentioned above, the risk decreases by 45%. The ideal is to combine the two types of exercise to buy all possible longevity tickets.
Two hours a week of strength exercise can be divided into two workouts in the gym. Training can be done full body both days, to train all muscle groups twice, but increasing the density of the upper part one day and the lower part another. As for 150 minutes of weekly aerobic exercise, it is very achievable. only with go walking to work or to run errands we would already have a good part accomplished. However, it is advisable to add several sessions of a somewhat more vigorous cardio, such as going for a run, swimming or cycling.
Cardio, best distributed in several weekly sessions
The causes. This is an observational study. That means a correlation has been seen, but not necessarily a causality. Those who strength exercise live longer, but their blood has not been analyzed, for example, for markers that indicate that quality of life. Even so, the authors of the research have their own hypotheses, also described in The Conversation by University of East London Professor John McNamara.
To begin with, the muscle is a kind of sponge that, by order of insulin, absorbs a good part of the glucose that accumulates in the blood after eating. Thus, glucose acts as a source of energy for the muscle and does not increase in spikes or accumulate as fat. With all this, metabolic diseases such as type 2 diabetes or obesity. Clearly, yes there is more musclethe sponge is larger, which is why strength exercise is so important.
Furthermore, with respect to cardiovascular diseases, myokines play an essential role. They are proteins that are released when the muscle contracts and that have a positive effect on the blood, reducing chronic inflammation. It is very beneficial against heart diseases; but also, again, for metabolic diseases and even against some types of cancer. On the other hand, it should be noted that this chemical cascade enhanced by strength exercise helps increase blood flow in organs such as the brain or liver and also reduces blood pressure and increases the flexibility of blood vessels.
The key to longevity. A fall may be minor in a young person, but in the elderly it can lead to more broken bones, with a slower or incomplete recovery. The person’s health can greatly deteriorate. Therefore, one of the keys to longevity is to strengthen the bones. The musculoskeletal system is very well combined. Strong muscles also often translate into stronger bones. That’s why people live longer when they do strength exercise.
Limitations to take into account. People who exercise, whether strength training or aerobic, often maintain other healthy habits as well. Furthermore, the study participants were health workers, so it is expected that they were clear about the measures to take care of their health. Therefore, it would be ideal to have done another similar study, with a greater variety of participants, and taking into account other habits to see the influence they have on the final result. Even so, everything points to a very beneficial routine for anyone.
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