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Study finds that weight training combined with other activities could reduce your chances of dying young

Both weight training and aerobic activities have many health benefits, but they can be combined to have a greater impact on disease prevention and early death.

According to a Tuesday study in the British Journal of Sports Medicine, people who lift weights at least once per week and engage in aerobic activity had a 41% lower chance of dying young.

The findings of the research team were based on self-reports and information from nearly 100,000 participants in the Prostate, Lung, Colorectal, and Ovarian Cancer Screening Trial, which began in 1998 and continued until 2016. The authors of the latest study asked participants to complete questionnaires about their exercise habits in 2006. They also checked whether they had died or developed cancer.

Weight training for older adults without aerobic exercise reduced their risk of premature death by as much as 22%. This percentage was dependent on how often they lifted weights in a week. A 14% risk reduction and a greater benefit the more weights someone lifted.

Participants who exercised aerobically had a 34% lower risk than those who did not do weight training. The lowest risk, 41% to 47%, was found among those who exercised at least weekly and lifted weights one or two times per week. Researchers didn’t find any lower death rates from cancer.

The findings didn’t depend on the participants’ education, smoking status, or body mass index. However, sex had an impact – the association was more prominent among women, researchers discovered.

“The results of this study are predictable. However, the authors must provide the expected result as data in older persons,” Haruki Momma, a Lecturer in the department for medicine and science in sport and exercise at Tohoku University, Japan via email. Momma was not involved in the research.

Momma said, “This is the most important point of this study.” “Previous studies on older adults have been limited.”

According to the authors, these findings confirm the benefits of weight training and aerobic exercise for muscle strengthening. The amounts are roughly in line with current guidelines.

According to the World Health Organization, older adults (65 and over) should do 150-300 minutes of moderate exercise each week. 75-150 minutes of vigorous aerobic exercise is recommended. Aerobic activities include running, swimming, running, jogging, biking, and dancing.

According to the guidelines, muscle-strengthening exercises should be performed at least twice weekly. These exercises can prevent falls and other injuries and also help with bone health and function.

For 30-60 minutes, you can do weight-training exercises such as deadlifts, overhead dumbbell presses, and dumbbell lateral lifts. This involves using your back, shoulder, and neck muscles to lift light dumbbells to form a T-shape.

Important Note: Stop exercising if you feel pain. Before you start any exercise program, consult your doctor.

Understanding the difference between strength and risk

The authors did not have any information on the weight training or aerobic exercise that participants used.

Momma stated via email that there wasn’t any information regarding training intensity, training load, volume, repetitions, or volume. It is not clear what the best way to do regular muscle-strengthening exercises is to prevent death. This limitation does not apply to this study. This limitation is common in epidemiology studies of muscle-strengthening exercises.

However, the researchers had some suggestions about how one exercise could help prevent disease and early death.

Weight training can increase body composition and lean muscle mass. This has been associated with greater protection from early death from any cause of cardiovascular disease.

According to Dr. Nieca Silverberg, having more lean muscle and less fat can improve balance, and posture, and control cholesterol levels. Goldberg, who is the medical director at Atria New York City, and a clinical associate professor of medicine at New York University’s Grossman School, was not involved in the study.

Goldberg stated that obesity is associated with an increased risk of certain cancers and cardiovascular diseases. Regular activity may lead to a healthier outlook and other positive aspects of a healthy lifestyle.

Combining both exercises may lead to greater health benefits, according to Dr. William Roberts of the University of Minnesota. He spoke out in March on CNN. He said that a balanced program is more in line with the lifestyles of our ancestors.

The muscle also supports the functions of the paracrine and endocrine systems, which are responsible for hormones, cell communication, and the like. Researchers suggested that weight training can also be done in social settings. Having social connections has been shown to increase longevity.

The authors acknowledged that participants might have forgotten their exercise habits and that measurement errors could occur. They also noted that the study may not apply to younger people.

The authors suggested that future studies should be more varied, longer, and more attentive to understanding the relationship between early death risk and these exercises.

Momma suggested that older adults who exercise either way should include the other in their lives.

Momma stated, “Some exercise is better than none.” “Because fitness levels and chronic conditions of the elderly can vary between individuals, please be as active as you can.

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