The Best Exercise Combination for Longevity, According to a 30-Year Study

Key Points:

• A large study tracking over 147,000 adults for up to 30 years found that performing 90 to 120 minutes of strength training weekly is linked to a 13% lower risk of death from any cause, with even greater benefits when combined with regular aerobic exercise.
• Strength training was associated with a 19% reduction in cardiovascular mortality and a 27% reduction in neurological disease mortality, while the relationship with cancer mortality was strongest at lower levels of resistance training.
• Combining strength training with aerobic exercise provided the greatest longevity benefits, with participants engaging in both activities experiencing up to a 58% lower risk of death compared to those doing minimal or no exercise.
• The study highlights the complementary benefits of muscle-strengthening and aerobic activities for healthy aging, emphasizing the importance of maintaining muscle mass to reduce risks associated with frailty and chronic diseases.
• As an observational study relying on self-reported data, the research cannot prove causation but offers strong evidence supporting current exercise guidelines that recommend both aerobic and resistance training for maximizing longevity benefits.