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Four to seven minutes of muscle-strengthening activities per day may reduce the risk of death, cancer, and other diseases
Muscle-strengthening exercises were associated with a 12% reduction in the risk of developing cancer.
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Lack of physical activity has become a global health problem. The World Health Organization (WHO) recommends that adults perform muscle-strengthening activities for at least two days per week. Muscle-strengthening activities, like resistance training, improve muscle strength which has been shown to reduce the risk of all-cause mortality.
The impact of muscle-strengthening activities on premature mortality has not been thoroughly investigated, as other forms of physical activity, like aerobic training. Literature suggests that muscle-strengthening activities play a role in reducing mortality in addition to decreasing the incidence of cardiovascular diseases (CVDs) and cancers, like renal carcinoma. Momma et al. performed a meta-analysis of cohort studies to understand better the impact of muscle-strengthening activities on diseases and mortality, independent of aerobic exercises.
The authors included 16 studies in their analysis. The said trials examined all-cause mortality, CVD, diabetes, total cancer, and site-specific cancer. Regarding the all-cause mortality outcome, more than 263,000 participants were assessed. The analysis revealed that muscle-strengthening activities significantly reduced all-cause mortality by 15%. This effect was augmented when combined with aerobic workouts. Those who performed both were found to have a 40% lower risk of all-cause mortality than those who have not done aerobic exercises.
Concerning the CVD outcome, the included studies focused on morbidity and mortality. The analysis highlighted that muscle-strengthening activities reduce CVD risk by 17%. Muscle-strengthening exercises reduced CVD risk by 46% when combined with aerobic activities.
With regard to diabetes outcome, the investigators highlighted that muscle-strengthening activities were associated with a 17% lower incidence of diabetes and mentioned that these results were significant. Their analysis revealed that every 10 minutes per week increase in muscle-strengthening activity was associated inversely with the risk of diabetes.
Based on their analysis, the investigators found that muscle-strengthening exercises were associated with a 12% reduction in the risk of developing cancer. The included studies investigated cancer incidence and mortality. When combined with aerobic activities, muscle-strengthening exercises reduced the risk of total cancer mortality by 28%. In the same context, muscle-strengthening activities were found to lower the incidence of lung cancer by 10%.
The authors also highlighted that maximum risk reduction of all-cause mortality, CVD, and total cancer was observed with 30 to 60 minutes of muscle-strengthening activity per week. Based on the results of their study, the researchers concluded that muscle-strengthening exercises were associated with reduced all-cause mortality and lowered risk of non-communicable diseases.
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Lack of physical activity has become a global health problem. The World Health Organization (WHO) recommends that adults perform muscle-strengthening activities for at least two days per week. Muscle-strengthening activities, like resistance training, improve muscle strength which has been shown to reduce the risk of all-cause mortality.
The impact of muscle-strengthening activities on premature mortality has not been thoroughly investigated, as other forms of physical activity, like aerobic training. Literature suggests that muscle-strengthening activities play a role in reducing mortality in addition to decreasing the incidence of cardiovascular diseases (CVDs) and cancers, like renal carcinoma. Momma et al. performed a meta-analysis of cohort studies to understand better the impact of muscle-strengthening activities on diseases and mortality, independent of aerobic exercises.
The authors included 16 studies in their analysis. The said trials examined all-cause mortality, CVD, diabetes, total cancer, and site-specific cancer. Regarding the all-cause mortality outcome, more than 263,000 participants were assessed. The analysis revealed that muscle-strengthening activities significantly reduced all-cause mortality by 15%. This effect was augmented when combined with aerobic workouts. Those who performed both were found to have a 40% lower risk of all-cause mortality than those who have not done aerobic exercises.
Concerning the CVD outcome, the included studies focused on morbidity and mortality. The analysis highlighted that muscle-strengthening activities reduce CVD risk by 17%. Muscle-strengthening exercises reduced CVD risk by 46% when combined with aerobic activities.
With regard to diabetes outcome, the investigators highlighted that muscle-strengthening activities were associated with a 17% lower incidence of diabetes and mentioned that these results were significant. Their analysis revealed that every 10 minutes per week increase in muscle-strengthening activity was associated inversely with the risk of diabetes.
Based on their analysis, the investigators found that muscle-strengthening exercises were associated with a 12% reduction in the risk of developing cancer. The included studies investigated cancer incidence and mortality. When combined with aerobic activities, muscle-strengthening exercises reduced the risk of total cancer mortality by 28%. In the same context, muscle-strengthening activities were found to lower the incidence of lung cancer by 10%.
The authors also highlighted that maximum risk reduction of all-cause mortality, CVD, and total cancer was observed with 30 to 60 minutes of muscle-strengthening activity per week. Based on the results of their study, the researchers concluded that muscle-strengthening exercises were associated with reduced all-cause mortality and lowered risk of non-communicable diseases.
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Dr. Ana Baroni MD. Ph.D.
Scientific & Medical Advisor
Quality Garant
Ana has over 20 years of consultancy experience in longevity, regenerative and precision medicine. She has a multifaceted understanding of genomics, molecular biology, clinical biochemistry, nutrition, aging markers, hormones and physical training. This background allows her to bridge the gap between longevity basic sciences and evidence-based real interventions, putting them into the clinic, to enhance the healthy aging of people. She is co-founder of Origen.life, and Longevityzone. Board member at Breath of Health, BioOx and American Board of Clinical Nutrition. She is Director of International Medical Education of the American College of Integrative Medicine, Professor in IL3 Master of Longevity at Barcelona University and Professor of Nutrigenomics in Nutrition Grade in UNIR University.
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