This Kind of Exercise Could Add Up to 4 Years to Your Life
Strength training could extend your life by up to four years, a new study reports.
Researchers found that strength training for 90 minutes a week was linked with slowing down biological aging by almost four years.
Experts explain strength training for longevity.
The heart-healthy benefits of walking and other cardio workouts are well-known. But new research shows another type of exercise may be beneficial. Specifically, exercise focused on building muscle, also known as strength training, could add up to four years to your life.
A study published in Biology took a closer look at the impact of weight training on aging in nearly 5,000 people between 20 and 69 years old. Researchers measured the length of each of the participants’ telomeres (protective DNA caps at the ends of chromosomes). Telomeres shorten with age, and the rate of shortening may indicate how quickly someone is aging. For the study, participants were asked how often they worked out, including how often they did strength training.
Researchers found that participants who reported the most time spent strength training had significantly longer telomeres than those in the no strength-training category. More specifically, they found that strength training for 90 minutes a week was linked with almost four years less biological aging. That is, potentially extending their lives by nearly four years.
Strength training is defined as any movement against a resistance that helps your muscles get stronger, says Milica McDowell, D.P.T., certified exercise physiologist and VP of Operations at Gait Happens. “Unlike endurance or mobility training, which help your muscles contract more frequently over a period of time, or have greater flexibility, strength training is a very specific type of training that is focused on how much force you can generate,” she explains.
So, how can building your muscles lead to a longer life? Strength training helps reduce cardiovascular disease and death risks as it reduces your blood pressure, resting heart rate (over time), and stress levels, says McDowell. “It can help with weight loss and body composition management, also factors that contribute to reducing disease and death risk,” she says. Strength training also helps with reducing the risks of falls and can help improve your stamina and balance, which can reduce the effects of a sedentary lifestyle, she adds.
This type of exercise may also help extend your life by protecting your bones, joints, and ligaments from injuries that can often be life-threatening as we age, says Tami Smith, C.P.T., certified personal trainer and founder of Fit Healthy Macros. “It also can help combat chronic disease and improve your mental wellbeing,” she notes.
As a result of these extensive health benefits, the researchers explained that strength training may “limit disease and slow the aging of cells.”
The bottom line
The results of this study align with the current exercise guidelines in the U.S. The Centers for Disease Control and Prevention (CDC) recommends two strength workouts per week for adults, says McDowell. “This could be as simple as a bodyweight routine to get your heart rate up a little and those muscles working,” she says.
But before you purchase a set of dumbbells, beginners should focus on short duration (under 20 minutes) and total body workouts, with general exercises, McDowell says. “You can start with movements like a bodyweight squat, if that’s too easy add weight!” McDowell says. Crunches, reverse crunches and planks are also a great way to start general strength training if you are a beginner, she points out.
The goal should be to focus on your form and aim to perfect it before picking up weights and adding resistance to your routine, Smith agrees. “With time and consistency, you will get stronger and be able to incorporate heavier weights and additional exercises,” she says. Smith recommends starting with two to three strength-training sessions per week, spending 15-20 minutes on each session.
Taking a strength class is also a great way to get comfortable with weights and learn proper form, says McDowell. “If you are a beginner, many gyms will have a beginning or foundations strength class where you can learn principles under the watchful eye of a coach who can ensure you do the movements correctly,” she says.
This research shows that everyone should be adding some form of strength training to their fitness routine to promote longevity and overall health, says Smith. “Strength training not only adds years to your life, it improves the quality of those years,” she says. Plus, adding strength training to your routine could mean the difference between being able to walk around freely and independently as we age versus relying on the assistance of others for our activities of daily living, she notes.
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