Weight Training As You Age Cuts Your Risk Of Early Death By 46%
We all know that exercise is good for our health. And we have all heard of how it can help us negate the negative effects of aging. But it is not just traditional cardio like running that gives us these benefits. If you’re not already doing so, you may want to add some strength training to your routine. New research published in the ‘American Journal of Epidemiology’ shows that strength training is at least as important—if not more—as aerobic training, and can add years to your life.
Researchers from the University of Sydney studied the association between strength training (using both gym machines and bodyweight) and death rates of all causes (cancer, heart disease, etc.) by using data from the Health Survey for England and the Scottish Health survey between 1994 and 2008. In total, more than 8,300 adults were surveyed.
They discovered that the risk of early death from any cause decreased 23 percent, and that the risk of cancer-related death decreased by 31 percent.
The study shows exercise that promotes muscular strength may be just as important for health as aerobic activities like jogging or cycling,
A further study from Penn State College of Medicine shows that strength training as you age reduces your risk for death.
Researchers surveyed people age 65 or older about their exercise habits and then tracked them for 15 years. Nearly a third of the study participants died during that period.
Less than 10 percent of the subjects strength trained, but those select few were 46 percent less likely to die during the study than everyone else.
According to the World Health Organization’s physical activity guidelines adults aged 18 to 64 should get two days of strength training every week.
The advice now seems to be not just to exercise but to include some strength training also.
Strength training boosts your metabolism, burns extra calories (including while you rest due to increased muscle mass), thereby helping you to maintain a healthy weight. improves your overall joint mobility, and reduces your risk of injury. It will increase muscle strength and all the benefits that go with this (increased energy, stamina and balance). It will improve your bone density (stronger bones, less likely to fall and hurt yourself). It will strengthen your heart and lungs and reduce your risk of suffering from almost any physical or mental ailment
You can start at any age, just consult your Doctor first and learn how to train properly from a qualified instructor.