New Study Says Doing This for 2 Hours a Week Will Help You Live Longer

Key Points:

• A study published in the British Journal of Sports Medicine found that performing 90 to 120 minutes of resistance (strength) training per week is linked to a 13% lower risk of premature death, with additional reductions in deaths from cardiovascular (19%) and neurological diseases (27%).
• The research, analyzing data from over 147,000 people across 30 years, showed that even small amounts of strength training (as little as 1-29 minutes weekly) can reduce cancer mortality risk by 9%, and combining resistance training with aerobic exercise can lower overall mortality risk by up to 45%.
• Resistance training offers multiple health benefits including increased lean muscle mass, improved bone density, better metabolism, physical function, and potentially cognitive health, complementing the well-established benefits of aerobic exercise.
• Experts recommend starting strength training at a manageable level focusing on safety and form, such as bodyweight exercises or light weights, and gradually increasing intensity; consulting healthcare providers is advised for those with health concerns.
• The study emphasizes incorporating both aerobic and resistance training into long-term fitness routines for optimal health and longevity, highlighting that even small amounts of strength training can provide meaningful benefits.