Combining Strength Training and Cardio May Help You Live a Longer, Healthier Life

Just a few hours of exercise a week can make a huge difference.

In the pursuit of a longer and healthier life, two recent studies have unveiled a powerful revelation: while both aerobic exercise and strength training offer significant health benefits on their own, combining these two forms of physical activity can supercharge your well-being. These groundbreaking findings, published in the British Journal of Sports Medicine, suggest that the synergy between muscle-strengthening exercises and aerobic activity can substantially reduce the risk of all-cause mortality, with the exception of cancer. Let’s delve into these discoveries, explore the practical implications, and understand how you can effortlessly incorporate this winning combination into your daily routine.

Strength Training and Aerobic Exercise: A Dynamic Duo for Lifelong Health

The first of these studies, conducted by researchers from the National Cancer Institute and published in September, utilized data from the Prostate, Lung, Colorectal, and Ovarian Cancer Screening Trial, which commenced in 1993. The trial encompassed data from over 150,000 individuals aged 55 to 74, gathered from ten different cancer centers across the United States. In 2006, participants were surveyed about their exercise habits, including both aerobic and weightlifting activities. Subsequently, nearly 100,000 respondents were tracked until 2016.

The results were striking. Individuals who combined cardiovascular exercise with just one to two days of strength training per week experienced a remarkable 41% reduction in the risk of death from any cause, except cancer, compared to those who remained sedentary. Those who engaged solely in aerobic activities reduced their risk by 32%, while individuals exclusively lifting weights saw a 9% reduction in their mortality risk.

These findings illuminate the significance of pairing cardiovascular workouts with regular strength training. Jessica Gorzelitz, PhD, the lead author of the study and an assistant professor of health promotion at the University of Iowa, emphasized the importance of this combination. Her study underscored the substantial benefits of this regimen among elderly adults, with the average age of participants being 71. Moreover, the study revealed that both men and women experienced the advantages, although women appeared to derive even more significant benefits.

The second study, published in the British Journal of Sports Medicine in August, corroborated these results. Researchers from Brigham Young University examined data from over 416,000 American adults, sourced from the National Health Interview Survey spanning from 1997 to 2014. By tracking mortality rates through the National Death Index, they made a remarkable discovery.

Even minimal exercise yielded substantial benefits. Compared to individuals who remained completely sedentary, those who engaged in just one hour of exercise per week witnessed a considerable reduction in their mortality risk. The benefits continued to accrue until approximately three hours of weekly exercise, after which the incremental advantages tapered off. Strikingly, accumulating around three hours of both aerobic exercise and strength training each week led to a 30% reduction in all-cause mortality, irrespective of age or gender.

The implications of these findings are profound. They underscore the tangible impact of a relatively modest exercise regimen on longevity. Arden Pope III, PhD, one of the study’s co-authors and a professor of economics specializing in public health, noted that there are few interventions as effective as regular exercise in reducing all-cause mortality.

Understanding the Mechanisms Behind Enhanced Longevity

While these studies offer compelling evidence of the benefits of combining aerobic and strength training exercises, the precise mechanisms that drive this phenomenon are still under investigation. However, experts offer insights into how these activities exert their positive effects.

Aerobic exercise, which elevates heart rate and breathing, plays a pivotal role in weight loss and the management of various health conditions, such as high blood pressure, diabetes, liver disease, joint issues, high cholesterol, sleep apnea, and acid reflux. This form of exercise enhances blood flow, increasing the amount of oxygen in the bloodstream. Consequently, insulin resistance and “bad” LDL cholesterol, both of which contribute to visceral fat (fat surrounding internal organs), are improved. Reducing visceral fat is crucial, as excessive amounts are associated with common health problems, including heart and liver disease.

On the other hand, strength training is instrumental in building muscle mass. Muscle plays a significant role in glucose sugar clearance, with approximately 80% of this process mediated by muscles. Enhanced glucose metabolism reduces the risk of insulin resistance, heart disease, and type 2 diabetes. Furthermore, individuals with higher muscle mass and lower fat tend to have a lower risk of death.

Incorporating both aerobic and strength training exercises into your routine can initiate a cascade of positive physiological changes. These activities set in motion a series of health improvements that can delay the onset of common diseases and ultimately lead to a longer and healthier life.

Implementing a Balanced Exercise Regimen

The key takeaway from these studies is clear: movement matters. Regardless of the specific type of activity you engage in, the most critical aspect is to remain active consistently. According to John Osborne, MD, PhD, director of the State of the Heart Cardiology in Dallas, Texas, the primary goal is to move as much as possible, as frequently as possible. The key is to find activities that suit your lifestyle and interests, keeping your exercise routine enjoyable and sustainable.

Everyday tasks, such as carrying groceries, can serve as strength-building exercises. Opting for the stairs over the elevator contributes to your aerobic activity. The idea is to make exercise an integral part of your daily life, even in small increments. The cumulative effect of these activities can be substantial in improving your health and longevity.

The Physical Activity Guidelines for Adults, published by the U.S. Department of Health & Human Services, provides clear recommendations for incorporating both aerobic and strength training exercises into your routine. For aerobic exercise, aim for at least 150 minutes (2.5 hours) of moderate-intensity activity each week, or 75 minutes of vigorous-intensity activity if you prefer a more intense workout. To make these guidelines manageable, you can break down your aerobic exercise into 30 minutes per day, five days a week.

Cardio or aerobic exercise encompasses any activity that elevates your heart rate and breathing. Moderate-intensity exercises may include brisk walking, pushing a lawn mower, or leisurely cycling. Vigorous-intensity activities take it up a notch and can include jogging, swimming laps, or cycling rapidly or on hilly terrain.

For strength training, aim to engage in activities that target all major muscle groups in your body at least two days per week. These muscle groups include your legs, hips, back, chest, abdomen, shoulders, and arms. Utilizing resistance bands, dumbbells, kettlebells, or even your body weight can effectively strengthen these muscle groups.

In summary, the formula for enhancing your health and prolonging your life is simple: combine aerobic exercise and strength training in a way that suits your lifestyle and preferences. The evidence is clear—this dynamic duo offers substantial benefits and has the potential to reduce your risk of all-cause mortality, allowing you to enjoy a longer and healthier life. So, lace up those sneakers, grab those weights, and make movement a daily priority on your path to well-being.