One simple exercise can slash risk of early death, new study finds

You should do just one thing

British Journal of Sports Medicine published the findings which indicate that regular resistance exercise is linked to lower mortality rates across a range of major diseases.

As per the findings, you can reduce risk of early death by just 90 minutes of weekly weight training.

Research has shown that just 90 minutes to two hours of weight training per week could significantly reduce the risk.

People who consistently engage in strength-based workouts reduce their overall risk of death by around 13 per cent, researchers found.

Here’s how weight training affects the risk of early death

According to the study, there are particularly strong benefits for specific conditions.

For example, participants who carried out regular resistance training were found to have a 19 per cent lower risk of dying from cardiovascular diseases.

These include heart disease and stroke.

The data even suggested that 27 per cent reduction in deaths linked to neurological conditions.

These benefits remained even after accounting for other forms of physical activity, researchers said.

What the study looked at

The investigation tracked 147,374 people over three decades, and of those, 115,834 were women and 31,540 were men.

According to GB News, participants reported their exercise habits through questionnaires issued every two years, detailing both strength-based and aerobic activity.

Strength training included exercises such as weightlifting, resistance band work and bodyweight movements like squats and lunges.

Aerobic activity covered walking, running, cycling, swimming, tennis and squash.

This allowed them to compare the independent and combined effects of different types of exercise, researchers said.

The ideal amount of exercise

According to the study, combining strength training with aerobic exercise produced the greatest health benefits.

Mortality risk reductions of up to 58 per cent was seen on participants who maintained high levels of both forms of activity.

Researchers also identified a clear limit, however, with no additional benefit found beyond around two hours of weekly resistance training.

Rather than focusing exclusively on one type of exercise, they concluded that the most effective approach is a balanced routine.

NHS guidance recommends adults carry out strength exercises targeting all major muscle groups at least two days per week, while it also advises at least 150 minutes of moderate-intensity activity, or 75 minutes of vigorous exercise, each week.