What lowers your risk considerably for all causes of death?

Half an hour of muscle strengthening activity such as:

  • lifting weights
  • push-ups
  • heavy gardening

each week could help reduce the risk of dying from any cause by as much as a fifth, according to a new global analysis of studies conducted over three decades.

Health guidelines recommend muscle strengthening activities, primarily because of the benefits for musculoskeletal health. Previous research has indicated a link to a lower risk of death, but until now experts did not know what the optimal “dose” might be. The analysis found that 30 to 60 minutes of muscle strengthening activity every week is linked to a 10% to 20% lower risk of death from all causes, and from heart disease and cancer. The results were published in the British Journal of Sports Medicine. There was no conclusive evidence that more than an hour a week of muscle strengthening reduced the risk any further.

UK physical activity guidelines say muscle strengthening activities can include carrying heavy shopping bags, yoga, pilates, tai chi, lifting weights, working with resistance bands, doing exercises that use your own body weight such as push-ups and sit-ups, heavy gardening such as digging and shovelling, wheeling a wheelchair or lifting and carrying children.

It is recommended adults do strengthening activities working all the major muscle groups at least two days a week as well as doing at least 150 minutes of moderate intensity activity each week. The researchers found people reap the most benefits when they regularly do both.

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