It is proven, half an hour of strength training makes you live longer: why exercise is the best anti-aging treatment

You can work your strength without leaving home, so you no longer have excuses. And you don’t have to do plyometric cardio to have good strength levels because even yoga works for that. And there’s no reason to take big beatings either. Because science warns that 30 minutes a week It already helps improve your health and live longer. How do you read it?

The general recommendation is up to 150 minutes of exercise per week to help stay healthy. However, research published in the British Journal of Sports Medicine finds that even half an hour of strength training is enough to reduce the risk of many health problems.

Strength and reduced risk of premature death

Researchers at Tohoku University in Japan reviewed more than a dozen international studies and found that 30 to 60 minutes of strength training per week is enough to reduce the risk of premature death by up to 20%. All studies looked at aerobic activity and other types of physical activity, including muscle-strengthening activities.

Although the research found no clear association between resistance training and mortality from cardiovascular disease and cancerresistance training was associated with a reduction in all-cause mortality.

exercise and diabetes

Consistent with the study findings, doing strength-training activities for up to one hour per week was found to greatly reduce risk of death associated with diabetesalthough that benefit decreases when performed for a longer time.

The authors also noted that health benefits were greater when resistance exercise combined with aerobic exercise. Thus, people who trained strength for one hour a week and performed around 150 minutes of aerobic training showed a 40% reduction in the risk of death from any cause, a 46% reduction in the risk of cardiovascular disease and a 28 % lower risk of dying from cancer.

Other benefits of strength training

Strength training offers many other benefits: improves bone density, increases basal metabolic rate and promotes flexibility. Building muscle can even help maintain a Healthy weight. Thus, it has been shown that people who lift weights, when they build more muscle, even at rest, burn more calories, which is always a good thing.

Of course, you should know that not everything is to start crazy. People who have never strength trained before should be careful not to go to the limit from the beginning because it increases the risk of developing a herniated disc or injury. As always, it is best to start with moderation and consult a specialist.