Strength training and cardio can help you live longer

September 2, 2022
Strength training and cardio can help you live longer

Switching up aerobic exercise and strength training on the regular has been associated with a low mortality risk – even lower than when doing either aerobic exercise or strength training alone. New research using data from the US National Health Interview Survey, revealed a stark 40% lower mortality risk for people who committed to both types of exercise.

This was roughly the difference between a nonsmoker and someone with a half-a-pack-a-day habit.

In this study, some 416,000 American adult participants filled out questionnaires detailing the types of physical activity they had been doing, which included specifying how much moderate or vigorous exercise, along with how many sessions of muscle-strengthening exercises they did in a week.

Researchers noted how participants who engaged in one hour of moderate to vigorous aerobic activity a week had a 15% lower mortality risk; mortality risk was 27% lower for those who did aerobic exercises three hours a week; and a 40% lower mortality risk for those who additionally incorporated one to two strength-training sessions per week.

Another recent research published in the British Journal of Sports Medicine indicated strength training had visible impact to longevity: researchers found a 10% to 20% drop in the risk of mortality, cardiovascular disease and cancer after the implementation of 30 to 60 minutes of strength training a week.

Health and fitness experts generally agree that regular strength training can have important benefits for healthy ageing, including maintaining a high quality of life. Strength training builds up your muscle strength, which is required for a number of daily activities, such as getting out of a chair, opening a jar of pickles, carrying groceries into the house, or doing yardwork.

Regular strength training can also prevent you from losing muscle mass – you can lose muscle mass as early as 30 years old, and progressively after.

Dr. Bruce Moseley, an orthopaedic surgeon at Baylor College of Medicine, recommended starting on a consistent strength-training schedule and easing into it to avoid overuse injuries. “Keep it at a light and easy level at first; once your body starts getting adjusted, then you can start increasing.”

Dr. Moseley advised seeking out expert advice through an exercise class or consulting with a personal trainer if you’re unsure of the exercises. The important thing, he said, is to get to started and to make it a habit – not only can this help you live longer; it will improve your quality of life.

Category: Features, Wellness and Complementary Therapies

Comments are closed.

Subscribe to HCA for exclusive updates

Top Viewed News

12 simple steps to a healthy lifestyle

12 simple steps to a healthy lifestyle

Now that the world has returned to normalcy following the pandemic, everyone is back to their daily routines and encounters with stress... Read More

AZBIL: Envisioning the Future of Hospitals

AZBIL: Envisioning the Future of Hospitals

As we strive to be the hospital of choice, why not refine our commitment to excellence beyond the pivotal mission of saving lives?... Read More

Study Unlocks Key Findings on Asian Carriers of Breast Cancer

Study Unlocks Key Findings on Asian Carriers of Breast Cancer

Malaysian researchers at Cancer Research Malaysia (CRMY) and the University of Nottingham Malaysia (UNM) have published... Read More

 Unmasking the Risks of Mercury-Laden Cosmetics

Unmasking the Risks of Mercury-Laden Cosmetics

As the saying goes, beauty is in the eye of the beholder and thus subjective; but in some countries, the ideal of beauty begins... Read More

5 key hospital etiquettes to be mindful of when visiting a sick patient

5 key hospital etiquettes to be mindful of when visiting a sick patient

In moments of illness, the presence of loved ones can comfort and support. However, it’s important for visitors... Read More

Free counters!

2025 Exhibitions



2025 Events


8-11 May
Vietnam Medi-Pharm
MITEC, KL
www.vietnammedipharm.vn


21-22 May
HealthTechX Asia
Sands Expo & Convention Centre, Singapore
www.healthtechx-asia.com


5-7 June
Medical Taiwan
Taipei Nangang Exhibition Center, Taipei, Taiwan
www.medicaltaiwan.com.tw


9-11 June
APHM International Healthcare Conference & Exhibition
KL Convention Centere, Kuala Lumpur, Malaysia
www.aphmconferences.com


12-14 June
International Health Industry Expo
China
www.ihe-china.com


24-26 June
CPhI China
SNIEC, Shanghai, China
www.cphi.com


25-26 June
Health Facilities Asia
Singapore
www.www.iqpc.com


25-27 June
Japan Health
INTEX Osaka, Japan
www.japanhealthonline.com


26-27 June
OSH India South
Chennai Trade Center, Bangalore
www.oshindia.com


9-11 July
Medical Device Development (MEDIX) – Osaka
Makuhari Messe, Japan
www.manufacturing-world.jp


14-16 July
Lab Asia
Kuala Lumpur Convention Centre (KLCC), Malaysia
www.lab-asia.com


16-18 July
Medlab Asia | Asia Health
Malaysia International Trade & Exhibition Centre, Kuala Lumpur
www.medlabasia.com


13-15 August
Philippines Medical
SMX Convention Center Manila Philippines
www.philmedical.com


21-23 August
REHACARE China
Suzhou, China
www.rehacare-c.com


21-23 August
Medical Fair China
Suzhou, China
www.medicalfair.cn


3-5 September
Bio Asia Pacific
BITEC, Bangkok
www.bioasiapacific.com


9-12 September
China Dental Show
National Exhibition and Convention Center (Shanghai)
www.chinadentalshow.com


10-11 September
Hospital Management Asia
Shangri-La Kuala Lumpur, Malaysia
www.hospitalmanagementasia.com


10-12 September
Medical Fair Thailand
BITEC, Bangkok
www.medicalfair-thailand.com


10-12 September
Malaysia Pharma and Healthcare Expo
Kuala Lumpur, Malaysia
www.mphcexpo.com


11-13 September
Bio Asia Pacific
BITEC, Bangkok
www.bioasiapacific.com


24-26 September
Medtec China
Shanghai, China
www.en.medtecchina.com


9-11 October
Medical Japan Tokyo
Makuhari Messe, Japan
www.medical-jpn.jp


17-19 October
Health Asia
BITEC, Bangkok
www.health-asia.com


17-19 October
Health Asia
BITEC, Bangkok
www.health-asia.com


7-8 November
Eldercare Exhibition and Conference Asia (ELDEX Asia)
Suntex Singapore Exhibition and Convention Centre
www.eldexasia.com


10-12 November
Saudi International Pharma Expo
Riyadh International Convention and Exhibition Center
www.saudipharmaexpo.com


10-12 November
Saudi International MedLab Expo
Riyadh International Convention and Exhibition Center
www.saudimedlabexpo.com


27-29 November
International Wellness Expo (IWE 2025)
METIC, Malaysia
www.internationalwellnessexpo.com


2026 Events


9-12 Febuary
Arab Health
Dubai World Trade Centre
www.arabhealthonline.com


15-17 April
Lab Indonesia
Jakarta Convention Center, Jakarta, Indonesia
www.lab-indo.com


9-11 September
Medical Fair Asia
Marina Bay Sands, Singapore
www.medicalfair-asia.com


9-11 September
Medical Manufacturing Asia
Marina Bay Sands, Singapore
www.medmanufacturing-asia.com