Half an hour of this exercise * a week * and you can extend your life

If you are satisfied enough with your life to want to prolong it, it turns out that there are simple exercises that are recommended to do, and the bonus - you have to do very little of them every week.

Here are all the details

Walla!

health

09/03/2022

Wednesday, 09 March 2022, 07:37

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We are used to thinking that in order to gain the benefits of exercise, we need to do it every day.

But a new study that included a review of 16 different studies examining how muscle-strengthening strength exercises affect mortality from all causes, found that it was far less effort than you might think.

The review, published in the British Journal of Sports Medicine, showed that between 30 and 60 minutes of muscle-strengthening activity that strengthens flexibility and mobility - and does not necessarily include weightlifting or push-ups - each week is associated with a 10-17 percent lower risk of mortality from all causes. Cardiovascular disease, lung cancer and diabetes.

This strengthening activity was not associated with the risk of any specific cancers such as colon, kidney, bladder and pancreatic cancers.

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The data showed that the benefit of muscle work tends to diminish beyond the 60-minute mark, so if you grind every day at the institute - it will not reduce your chances of dying early.

For conditions like diabetes, surgery showed that the highest risk reduction was at 60 minutes per week.

The data also indicated that the combination of aerobic activity and muscle work was also quite good - reducing the risk of death from vascular disease by 46 percent, from cancer by 28 percent and for all reasons by 40 percent.

Recommendation: A combination of muscle strengthening and aerobic activity.

Woman doing stretching (Photo: Giphy)

The meta-analysis included studies with many participants, with between 4,000 and almost 480,000 participants per study.

The age range was from 18 to 97.

Twelve studies included men and women, two included only men and three included only women.

Each study included aerobic or other physical activity along with muscle strength training.

The earliest study was from 2012 and the longest follow-up of participants was for 25 years.

Most of the studies were from the United States, and the rest from England, Scotland, Australia and Japan.

This is one of the few limitations of the results - they may not be widely applicable.

The studies are also observational studies, not clinical trials.

They relied on a subjective assessment of muscle-strengthening activities.

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"The combination of muscle strengthening and aerobic exercise may provide a greater benefit in reducing all causes of premature death, cardiovascular disease and overall mortality from cancer," the authors wrote in concluding the article. "To increase the certainty of the evidence."

Exercise to strengthen muscles, plus aerobic work, has long been associated with a lower risk of death.

The study does not show what the optimal amount is, but provides some indication that even a relatively short time devoted to it may have significant health benefits in the long run.

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