‘And assuming our findings reflect cause and effect relationships, it may be even more vital when it comes to reducing risk of death from cancer.’
The research, published in the American Journal of Epidemiology is based on a population sample drawn from the Health Survey for England and Scottish Health Survey and the NHS Central Mortality Register.
It is the largest study to compare the mortality outcomes of different types of exercise.
Strengthening exercise was known to improve function with age, but its affects on mortality had not yet been examined.
WHO’s exercise recommendations
To reduce your risk of dying of any cause, the WHO recommends that adults between 18 and 64:
- Do at leaste 150 minutes of moderately intense aerobic exercise a week
- OR at least 75 minutes of vigorous exercise a week
- Do aerobic exercises in sets lasting at least 10 minutes
- Do strength exercises – involving ‘two or more major muscle groups’ – at least twice a week
- Strength exercises can be done with or without weights
The World Health Organisation recommends two days of muscle exercises each week as well as 150 minutes of aerobic work out.
The study concluded that following the WHO’s strength-promoting exercise guideline alone was associated with reduced risk of cancer-related death, but adherence to the WHO’s aerobic physical activity guideline alone was not.
However strength exercise alone had no effect on death from heart disease.
The best strategy to reduce death from any cause, according to the study’s findings, is to follow the WHO’s guidelines for both strength and aerobic exercises.
Prof Stamatkis added: ‘Our message to date has just been to get moving but this study prompts a rethink about, when appropriate, expanding the kinds of exercise we are encouraging for long-term health and wellbeing.
‘It’s great to know that anyone can do classic exercises like triceps dips, sit-ups, push-ups or lunges in their own home or local park and potentially reap the same health benefits.’
And he added that strengthening exercise did not necessarily mean a gym workout with weights.
He said: ‘The analysis also showed exercises performed using one’s own body weight without specific equipment were just as effective as gym-based training.’
‘When people think of strength training they instantly think of doing weights in a gym, but that doesn’t have to be the case,’ he added.
‘Many people are intimidated by gyms, the costs or the culture they promote, so it’s great to know that anyone can do classic exercises like triceps dips, sit-ups, push-ups or lunges in their own home or local park and potentially reap the same health benefits.’
