Exercise Combo: Aerobics Plus Strength Training Key to Longer Life

Physical Activity Guidelines for Americans recommend at least 150 minutes of moderate aerobic activity and two days of muscle-strengthening activity weekly. However, data indicates that while many adults meet aerobic recommendations, a significant portion neglects strength training.

New research published in the British Journal of Sports Medicine analyzed over 147,000 adults for up to 30 years. It found that 90 to 120 minutes of weekly strength training was associated with a 13% lower risk of all-cause mortality, a 19% lower risk of cardiovascular disease death, and a 27% lower risk of neurological disease death.

Crucially, the lowest mortality risk was observed in individuals who combined regular aerobic activity with 60 to 119 minutes of resistance training. Experts emphasize that this combination supports longevity through various pathways, including improved physical function, mental health, and reduced frailty.

Incorporating strength training can be achieved through simple bodyweight exercises like squats and planks, gradually progressing to weights or resistance bands. Experts note that two structured strength-training sessions per week, combined with regular aerobic exercise, offer meaningful long-term health benefits, with any amount of strength training being better than none.