Include weight-lifting in your daily workouts to boost your longevity

Include weight-lifting in your daily workouts to boost your longevity (Photo: iStock)

Health benefits of physical exercises are well known. This is more so in relation to aerobic exercises whose benefits span from cardiovascular to metabolic. Almost everyone is aware of the recommendation for about 150 minutes of moderate exercises, or 75 minutes of vigorous exercises, per week. What sometimes gets lost in between the recommendations is the benefits of muscular strength training, even for those achieving weekly aerobic activities.

Scientific studies recently brought to light the link between muscle mass, strength and chance of dying. The studies assessed thousands of adults and measured their muscle strength and mass and came up with a scientific definition of low muscle mass and muscle strength. All were then categorized into groups with either normal or low parameters. The results were eye-popping. Those with low muscle strength were more than twice as likely to die over time than those with normal muscle strength. As far as muscle mass alone was concerned, it didn't seem to matter either way. Having low muscle mass but normal strength appeared to be ok. But those with both low muscle strength and mass faired poorly, and were more than twice as likely to die compared to those without either condition.

The main interpretation of the research is that muscle strength appears to be more favourable for longevity. Having strong muscles overrides the macho image of muscle mass, which some have a deep craving for. There has been other studies looking at muscular strength training and mortality. A scientific publication in 2017 reported that adults who did any strength training were 23 percent less likely to die during the study period, and 31 percent less likely to die of cancer. Those who adhered to strength training twice a week gained some extra benefits.

So what does all this mean for you? If you are already accruing physical fitness with aerobics, you should not stop. All you need is to remember to incorporate muscular training, aiming for function rather than muscle bulk. You don't really need to join any gym membership for the sake of lifting some fancy weights. Your backyard is good enough for body weight exercises.

Your health, and eventual mortality risk, are both linked to multiple variables. Muscle strength training appears to be just another part of the health equation, which can easily be incorporated into routine healthy activities. Your lifespan may be dependent on it.

Dr Alfred Murage is a Consultant Gynecologist and Fertility Specialist.