Just 90 minutes of 1 simple excercise could slash risk of early death
New research suggests that just 90 minutes to two hours of weight training per week can significantly reduce the risk of premature death, according to a large long-term study.
The findings, published in the British Journal of Sports Medicine, show that regular resistance exercise is linked to lower mortality rates across a range of major diseases.
Researchers found that people who consistently engaged in strength-based exercise reduced their overall risk of death by about 13 percent.
How does weight training affect the risk of premature death?
The study showed particularly strong benefits for certain conditions.
It found that participants who did regular resistance training had a 19 percent lower risk of dying from cardiovascular diseases, including heart disease and stroke.
Even more striking, the data show a 27 percent decrease in deaths due to neurological disorders.
These benefits persisted even after other types of physical activity were taken into account, the researchers said.
What did the study look at?
The investigation followed 147,374 people over three decades.
Of these, 115,834 were women and 31,540 were men.
According to GB News, participants reported their exercise habits through surveys detailing both strength-based and aerobic activities, published every two years.
Strength training included exercises such as weightlifting, resistance band training, and bodyweight movements such as squats and lunges.
Aerobic activity included walking, running, cycling, swimming, tennis, and squash.
This allowed them to compare the independent and combined effects of different types of exercise, the researchers said.
Is there an ideal amount of exercise?
The study found that combining strength training with aerobic exercise provided the greatest health benefits.
Participants who maintained high levels of both types of activity saw up to a 58 percent reduction in the risk of death.
But the researchers also identified a clear limit and found no additional benefits beyond about two hours of weekly resistance training.
They concluded that the most effective approach was a balanced routine rather than focusing on just one type of exercise.
What do health experts say?
NHS guidance recommends adults do strength exercises targeting all major muscle groups at least two days a week.
Additionally, at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous exercise is recommended each week.
Tom Burton, strategic lead for Sport England’s health and wellbeing policy, said strength-based activity played an important role in healthy ageing.
He said: “Strength-based physical activity is a particularly powerful tool that supports healthy ageing, helps prevent or delay ill health, keeps us mobile and independent, and eases the pressure on overstretched health and care services.”
Sport England research suggests active lifestyles help prevent around 3.3 million cases of chronic disease each year, saving the healthcare system £6bn.
