Exercise Can Extend Life, Even for the Oldest, Study Shows

A new study emphasizes the importance of exercise in prolonging life, even for older adults. While physical activity guidelines for older individuals recommend strength training at least two days a week and 2½ hours of moderate to vigorous aerobic activity, many tend to focus solely on aerobic exercise, overlooking the benefits of muscle strengthening.

However, a recent study conducted by Dr. Bryant Webber, an epidemiologist at the US Centers for Disease Control and Prevention, found that strength training independently contributes to longevity among adults over 65. Those who engaged in strength training two to six times per week lived longer than those who did it less than twice a week. These findings were separate from the benefits of aerobic exercise.

Webber explains that each type of physical activity is associated with a lower risk of all-cause mortality among older adults. Specifically, meeting the muscle-strengthening guideline alone resulted in a 10% lower risk of mortality, meeting the aerobic guideline alone resulted in a 24% lower risk, and meeting both guidelines resulted in a 30% lower risk.

The study’s results were consistent across all age groups, including the elderly. Participants aged 85 and older who met both the aerobic and muscle-strengthening guidelines had a 28% lower risk of mortality compared to those who met neither guideline.

Webber states that these findings indicate the value of aerobic and muscle-strengthening physical activity throughout one’s lifespan.

The study analyzed data from the National Health Interview Survey, a long-term investigation into American health conducted by the CDC. It compared information on leisure and other physical activities by age group with mortality rates over an average period of eight years. The study controlled for various factors such as demographics, marital status, body mass index, smoking or alcohol consumption history, and the presence of chronic diseases.

Regarding strength training, the study found that adults who engaged in two to three sessions or four to six sessions per week had a lower risk of mortality compared to those who did strength training less than twice weekly. However, engaging in seven to 28 strength training sessions per week did not offer additional protection.

The CDC highlights that muscle-strengthening activities can be performed at home without the need for a gym. Examples include lifting weights, using resistance bands, using body weight for resistance exercises like push-ups and sit-ups, and engaging in gardening activities like digging or shoveling. Even activities such as lifting canned goods can be considered muscle-strengthening exercises.

The key is to work on all major muscle groups, including the abdomen, arms, back, chest, hips, legs, and shoulders.

When it comes to aerobic exercise, the study found that engaging in 10 to 300 minutes per week was associated with a lower risk of mortality compared to doing less than 10 minutes per week. Aerobic activities can range from walking, cycling, and hiking to outdoor tasks like raking leaves, pushing a lawn mower, and participating in water exercises.

In conclusion, the study underscores the importance of exercise for extending life, regardless of age. Both strength training and aerobic exercise offer significant benefits, and individuals should strive to incorporate them into their routines to improve overall health and longevity.