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The study, which was published in the British Journal of Sports Medicine<\/a>, analyzed data from more than 147,000 adults who participated in three long-term studies: the Health Professionals Follow-up Study, the Nurses\u2019 Health Study, and the Nurses\u2019 Health Study II. The participants answered questions about their weekly aerobic exercise and strength-training regimen every two years for up to 30 years.<\/p>\n After analyzing the data, the researchers found that people who engaged in strength training for 90 to 120 minutes a week had a 13% lower risk of dying from any cause during the study period, as well as a 19% lower risk of dying from cardiovascular disease and a 27% lower risk of dying from neurological disease. There was no additional benefit to doing more than 120 minutes a week.<\/p>\n Crucially, though, mortality risk was lowest for those whose weekly routines included both aerobic activity and 60 to 119 minutes of resistance training.<\/p>\n \u201cThe biggest takeaway is that this study supports something we\u2019ve been recommending for years: Adults should do both aerobic exercise and resistance training,\u201d says Caitlyn Mooney, M.D<\/a>., assistant professor in the department of orthopedic surgery at Vanderbilt University Medical Center.<\/p>\n Below, experts break down why these types of exercise are associated with longer lifespans.<\/p>\n Meet the experts<\/strong>: Yiwen Zhang, Ph.D.,<\/a> lead study author and postdoctoral researcher in the Department of Nutrition at Harvard T.H. Chan School of Public Health; Edward Giovannucci, M.D.,<\/a> study co-author and professor at Harvard T.H. Chan School of Public Health; Caitlyn Mooney, M.D<\/a>., assistant professor at Vanderbilt University Medical Center; Christopher V. Wilhelm, M.D<\/a>., orthopedic surgeon at Northwell Orthopedics in Westchester; Albert Matheny, R.D., C.S.C.S., co-founder of SoHo Strength Lab<\/a>; Clarinda Hougen, M.D.<\/a>, primary care sports medicine specialist at Cedars-Sinai Orthopaedics and team physician for Angel City FC; Dennis Col\u00f3n, P.T., D.P.T., founder of FisioPR<\/a>; Lori Diamos, P.T., physical therapist and founder of Pearls from a PT<\/a>.<\/p>\n What\u2019s behind the link?<\/strong><\/p>\n The study didn\u2019t prove that this combination of resistance training and cardio exercise helped people live longer\u2014it only found a link. Still, experts say it\u2019s worth paying attention to.<\/p>\n \u201cResistance training may support longevity through several pathways,\u201d says Yiwen Zhang, Ph.D.,<\/a> lead study author and postdoctoral researcher in the Department of Nutrition at Harvard T.H. Chan School of Public Health. In addition to strengthening your muscles, lowering your body fat, improving how well your body uses blood sugar, and boosting your physical function, \u201cit may also help preserve independence, reduce frailty, and improve mental health and quality of life, especially in older adults,\u201d Zhang says.<\/p>\n Lori Diamos, P.T., physical therapist and founder of Pearls from a PT<\/a>, seconds the notion that strength training helps with day-to-day life. \u201cAs a physical therapist, I see the real-world impact every day,\u201d she says. \u201cMuscle isn\u2019t just about looking toned. Muscle gives us strength, stability, control, balance, and power.\u201d<\/p>\n Christopher V. Wilhelm, M.D<\/a>., an orthopedic surgeon at Northwell Orthopedics in Westchester, touts the less obvious benefits of strength training, such as improving sleep quality and reducing depression and anxiety. Dr. Wilhelm is also intrigued by the evidence linking strength training to reduced risk of death from neurological disease. He believes this may have something to do with signaling molecules called myokines, which are released during muscle contractions. \u201c[Myokines] appear to cross into the brain and protect nerve cells, though that area of research is still developing,\u201d he says.<\/p>\n Of course, the benefits of strength training are strongest when combined with aerobic exercise, which has its own perks, such as boosting metabolic health, reducing blood pressure, and improving circulation. \u201cPhysical activity is not one single behavior,\u201d says Edward Giovannucci, M.D.,<\/a> study co-author and professor at Harvard T.H. Chan School of Public Health. \u201cAerobic activity and resistance training may benefit health through different pathways, so it is important to study them separately and together,\u201d he says.<\/p>\n How to incorporate strength training into your workout routine<\/strong><\/p>\n Many Americans aren\u2019t exercising enough overall, but most fall short when it comes to strength training.<\/p>\n If strength training isn\u2019t part of your current exercise routine, Albert Matheny, R.D., C.S.C.S., co-founder of SoHo Strength Lab,<\/a> suggests trying strength training for 20 to 30 minutes on non-consecutive days of the week. \u201cThen, you can get to those [target] numbers pretty easily,\u201d he says.<\/p>\n To start, try doing \u201csimple bodyweight exercises,\u201d says Clarinda Hougen, M.D.<\/a>, primary care sports medicine specialist at Cedars-Sinai Orthopaedics in Los Angeles and team physician for Angel City FC. Simple moves like squats, step-ups, modified push-ups, and planks \u201care highly effective,\u201d she says.<\/p>\n As your strength improves, you can add on light weights like dumbbells or kettlebells, or use resistance bands to challenge yourself more.<\/p>\n
The Physical Activity Guidelines for Americans<\/a> recommend getting at least 150 minutes of moderate-intensity aerobic activity every week, along with two days of muscle-strengthening activity. But data suggest that while nearly half<\/a> of American adults meet the aerobic activity recommendations, less than 25%<\/a> do both aerobic exercise and strength training. Now, new research underscores why it\u2019s so important to combine the two.<\/p>\n