Techniques for living a long and healthy life are no longer reserved for elite athletes. Today, they are within everyone’s reach. From advanced supplements that target the mitochondria and healthy probiotic drinks to online nutritional advice for longevity and specialised longevity protocols. Yet this wellness lifestyle has found a place far beyond gyms and clinics. You can now choose a luxury wellness resort as your holiday destination, swap a night out at a club for a visit to a recovery club, and it is no longer unusual for your first date to be a wellness date.
However, when it comes to health and exercise, we sometimes overcomplicate the question of keeping the body vital. The main pillars of longevity are not actually as complex or expensive as they may initially appear. This was demonstrated once again by a new Harvard-led study recently published in the scientific journal British Journal of Sports Medicine.
Related: Seven Habits for Longevity Practiced by Experts
Although we have long known that aerobic exercise, or cardio, can help us live longer, scientists have now given the same recognition to a completely different type of activity. If you are wondering which is better for a long life, cardio or strength training, the answer may surprise you.
What exactly did the Harvard longevity study discover?
This was a meta-analysis in which scientists examined three large studies that followed as many as 147,374 adults over a period of 30 years. The results showed that strength training is a crucial and often overlooked factor in longevity. People who did between 90 and 119 minutes of strength training per week, just under two hours, achieved remarkable health outcomes compared with those who did not engage in resistance training. The most important findings include:
A 13% lower risk of premature death from any cause.
A 19% lower risk of death from cardiovascular disease.
A 27% lower risk of death from neurological diseases such as dementia.
So, which is better for longevity: cardio or strength training?
Cora Pursley
Although cardio remains a strong independent predictor of longevity, the greatest benefit was recorded when the two types of activity were combined. Participants who regularly combined aerobic exercise with strength training, which we could now call resistance-based longevity exercise, had a 45% lower risk of premature death compared with those who led sedentary lives.
Related: The connection between longevity and cardio
These findings clearly show that an effective longevity workout is incomplete without weights or bodyweight exercises.
In addition to protecting against serious diseases, this type of training improves the body’s functional fitness. As we age, ordinary everyday movements, such as squatting down to put on your shoes or reaching for a glass on the highest shelf, become more difficult and painful.
Related: Harvard says this is the best short exercise for people who sit all day
Strength exercises help us preserve our vitality, mobility and independence, allowing us to continue doing what we love well into old age. And it is never too late. If you are not already doing resistance exercises, any day is a good day to start. The good news is that you do not need to head straight to the gym. Begin at home with basic movements such as squats, push-ups or step-ups onto a low step using your body weight. As you progress, add resistance bands or light dumbbells, but initially practise these exercises with a personal trainer until you learn to perform them correctly. For the best results and to prevent injury, it is always wise to consult a personal trainer or physiotherapist. In the mission called longevity, consistency is the most important factor.