An hour of strength training per week reduces the risk of death by up to 20%

(ORDO NEWS) — Scientists have found a link between muscle strength training and a lower risk of death. It turned out that even half an hour a week can be very useful.

It has long been known that physical activity has a positive effect on health. Scientists have found that it is enough to exercise only an hour a week for the best effect.

The work was carried out by Japanese scientists who analyzed data from 16 observational studies around the world that involved between 4,000 and 480,000 people.

They were all adults between the ages of 18 and 97 and without major health problems, and were followed up for at least two years.

The analysis showed that regardless of the type of aerobic exercise such as running or cycling, muscle-strengthening physical activity was associated with a 10-17 percent reduction in the risk of death from any cause, cardiovascular disease, and cancer.

However, the strongest effects were observed in people who spent 30 to 60 minutes per week exercising. This was associated with a 10-20 percent reduction in the risk of death from all causes, as well as death from cancer, diabetes, and cardiovascular disease.

In most cases, this relationship is described as a J-shaped curve, while an L-shaped curve was observed in relation to the risk of diabetes – that is, it fell very sharply.

Moreover, the largest decrease was observed in the case of 60 minutes of muscle strengthening classes per week. Interestingly, the analysis did not provide any evidence that strength training for more than an hour per week further reduces these risks.

What kind of physical activity reduces the risk of death

Among the activities studied are lifting weights, using resistance bands, push-ups, sit-ups, and even heavy gardening work such as digging.

The authors say that when this form of exercise was combined with aerobic activity, the risk was reduced even more—by 40 percent for all-cause mortality, 46 percent for cardiovascular disease, and 28 percent for cancer.

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