Lifting weights in midlife cuts risk of death from all causes by as much as a FIFTH, study finds
- Regular weightlifting reduced the risk of death from all causes except cancer
- The study looked at the behavior of some 100,000 people over nine years.
- Findings suggest older adults should incorporate weight training into workouts
Exercising with weights has been associated with a decreased risk of dying from most causes by about one-fifth, a new study published Tuesday reports.
A large study beginning in 1993 measured the life-sustaining effects of weight-bearing strength training in conjunction with or separately from moderate-to-vigorous physical activity.
Subjects’ ages ranged from 55 to 74 years.
Exercising only with weights, that is, without aerobic activity such as swimming and walking, was associated with a decreased risk of death ranging from 9 to 22 percent.
“Older adults would likely benefit from adding weight-bearing exercises to their physical activity routines,” said corresponding author and human physiology expert Dr. Jessica Gorzelitz, of the National Cancer Institute in Maryland.
The risk reduction was based on how much weight the person lifted and how many times per week. For example, someone who lifted weights once or twice a week had a 14 percent lower risk of dying.
A new study finds that lifting weights can reduce the risk of death from most causes by up to 22%
The research was led by Dr. Jessica Gorzelitx, an expert in human physiology at the National Cancer Institute in Maryland.
Muscle-strengthening exercises include weight lifting, along with push-ups, sit-ups, heavy gardening, and even some forms of yoga, says the Center for Disease Control and Prevention (CDC).
They say that all adults should get about 150 minutes of moderate-intensity activity a week, such as brisk walking or cycling, and also do strength-training activities twice a week. UK health chiefs recommend the same amount of moderate-intensity activity.
Aerobic exercise and weight lifting are independently associated with a lower risk of death from any cause except cancer, found the study, published in the British Journal of Sports Medicine.
Survival was higher for people who combined weight lifting with moderate-to-vigorous intensity exercise — that is, exercise that increases breathing and heart rate.
The risk of death was 41 percent to 47 percent lower among those who lifted weights in addition to meeting the recommended duration of moderate-to-intense exercise.
‘The combination of weight lifting and aerobic exercises [moderate and vigorous physical activity] provided more benefits than any type of exercise alone,” Gorzelitz said.
The scientists behind the study collected information from approximately 99,700 people who had an average age of 71 years and a BMI of 27.8 kg/m2, which placed them in the overweight range.
During the nine-and-a-half-year study, more than 28,000 died.
Various factors such as BMI, educational level, whether or not the person smokes, race and ethnicity did not change the report’s findings. But gender yes. The association between regular weight training and a lower risk of death was stronger among women.
Weight lifting has countless health benefits that extend beyond just burning fat. Weight training improves bone strength, prevents cardiovascular disease, helps control blood sugar levels, and supports mental health.
The activity can also be social if the person chooses to lift weights in a gym with other people, another important benefit, according to Gorzelitz.
He added: “It is important to recognize that consistent weight lifting is associated with other improvements, including functional strength gains and improved musculoskeletal health.”
