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A study of 8,000 adults found combining cardio and strength training reduces risks of diabetes, cancer, and hypertension
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Researchers emphasize promoting both exercise types for chronic disease prevention and healthier aging in middle-aged adults
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Strength training includes activities like push-ups and elastic bands, not just weightlifting, according to the study
New research has found that strength training is just as crucial as cardiovascular exercise in preventing disease.
Researchers followed more than 8,000 middle-aged adults (aged 40-64) for nearly a decade, and found that those who did both muscle-strengthening exercises alongside aerobic, or cardio, had a reduced risk of disease, according to the study published in the Journal of Science and Medicine in Sport.
“People who consistently met the recommended guidelines for both aerobic and muscle-strengthening activities were less likely to develop type 2 diabetes and hypertension and may also have had a lower risk of heart disease and some cancers than those who met neither guideline,” researcher Dr. Gregore Mielke from the University of Queensland’s School of Public Health said in an article from the institution.
Stock image of people running on treadmills at a gym
Credit: Getty
People who did both cardio and muscle-strengthening had a 23% reduction in cancer, 24% reduction in hypertension, and a 50% reduction in type 2 diabetes, the study found.
Strength training options weren’t just lifting weights, but were classified as also “sit-ups, push-ups, elastic bands/theraband” in the study.
Lead author Anh Tung Pham said that only half of the participants met the recommended guidelines for aerobic activity, and less than a quarter met the recommended guidelines for both.
“The results are quite significant and highlight the need to promote both aerobic and muscle strength activities to mid-aged adults,” Pham said. “This provides evidence to stress the value of this combined approach for chronic disease prevention.”
Mielke said that the findings show that, while cardio is important, public health messaging should also place “emphasis on encouraging adults to incorporate strength-based activities into their weekly routines to support healthy aging.”
Stock image of an older adult working out with a kettlebell
Credit: Getty
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The findings note that incorporating “exercise snacks” — described as “planned and structured” bursts of exercise in “daily living” — is linked to a reduced risk of cardiovascular disease and cancer.
As the study concludes, its findings provide “evidence which supports public health practitioners to encourage mid-aged adults to engage in both APA [aerobic physical activity] and MSAs [muscle-strengthening activities] to prevent chronic disease, which in turn will contribute to better health in later life.”
Read the original article on People
