Many doctors will tell you that aerobic exercise is more important for longevity than weight-lifting and other strength-building workouts. But a new Australian study of more than 80,000 adults finds that people who did weight-bearing exercise had a 23 percent reduction in risk of premature death by any means, and a 31 percent reduction in cancer-related death.
“The study shows exercise that promotes muscular strength may be just as important for health as aerobic activities like jogging or cycling,” said Emmanuel Stamatakis, an associated professor in the University of Sydney’s School of Public Health. “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.”
It’s the largest study to compare the mortality outcomes of different types of exercise.
Stamatakis said that while strength training has been given some attention for functional benefits as we age, little research has looked at its impact on mortality. But he said governments and public health authorities have neglected to promote strength-based guidelines in the community.
Kinds of exercise
“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 well-being,” Stamatakis said in a news release.
The analysis also showed exercises performed using one’s own body weight — like sit-ups or push-ups — 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 said. “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.”
The research, published in the American Journal of Epidemiology today, is based on a pooled population sample of over 80,306 adults with data drawn from the Health Survey for England and Scottish Health Survey, linked with the NHS Central Mortality Register.
The study was observational, however adjustments were made to reduce the influence of other factors such as age, sex, health status, lifestyle behaviors and education level. All participants with established cardiovascular disease or cancer at baseline and those who passed away in the first two years of follow up were excluded from the study to reduce the possibility of skewing results due to those with pre-existing conditions participating in less exercise.
- participation in any strength-promoting exercise was associated with a 23 percent reduction in all-cause mortality and a 31 percent reduction in cancer mortality
- own bodyweight exercises that can be performed in any setting without equipment yielded comparable results to gym-based activities
- adherence to 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
- adherence to WHO’s strength-promoting exercise and aerobic guidelines combined was associated with a greater risk reduction in mortality than aerobic physical activity alone
- there was no evidence of an association between strength-promoting exercise and cardiovascular disease mortality.