Although it is widely known that exercise is important to stay healthy, experts have been working on determining the best types and duration of exercise that will be most beneficial. A new study out of Britain shows that doing both strength and aerobic exercise regularly (1 – 3 hours/week of aerobic exercise and 1-2 strength sessions per week) was optimal.
By the numbers:
People who engaged in…
- 1 hour of moderate to vigorous aerobic activity per week had a 15% lower mortality rate.
- 3 hours of moderate to vigorous aerobic activity per week had a 27% lower mortality rate.
- 1 – 2 sessions of strength training per week on top of the 3 hours of aerobic activity had a 40% lower mortality
The majority of adults who exercise partake in aerobic exercise only. Yet adding only 30-60 minutes of strength training per week can drop the risk of mortality, cardiovascular disease, and cancer by 10 – 20%. Strength training will also give you a better quality of life as you age. To limit muscle mass loss and keep you stronger so you can enjoy life as you age, do 1 – 2 sessions of strength training per week on top of 3 hours of aerobic activity. Strength training is critical if your goal as you age is to be independent, maintain your quality of life, and do the things you enjoy.
Talk to your doctor if you are concerned about adding strength training to your exercise routine. If you do not know where to start, consider working with a certified strength trainer to help get you going.