Regularly exercising with weights is linked to a lower risk of death from any cause except cancer, researchers have found. And ensuring that a weekly exercise routine includes both weights and aerobic activities seems to have an additive effect, the findings suggest.

The authors analyzed data from more than 100,000 US men and women ages 55-74 who participated in a large cancer screening trial that began in 1993. As part of the study, these participants were asked if they had exercised with weights over the past year, and if so, how often they had done so—anything from less than once a month to several times a week. They also were asked about the frequency and duration of both moderate and vigorous intensity physical activity over the past year.

Four activity groups were generated based on total weekly minutes of moderate-to-vigorous activity (MVPA): (1) inactive, 0 minutes; (2) insufficient aerobic MVPA, 1–149 minutes; (3) sufficient, 150+ minutes of moderate, or an equivalent amount of vigorous, activity; and (4) highly active, 301 or more minutes of moderate, or an equivalent amount of vigorous, activity.

More than 28,000 people died over an average of 9.5 years of monitoring. Their average age at the start of the monitoring period was 71, and the average weight (BMI) was 27.8 kg/m2 which is defined as overweight.

Overall, working out with weights in the absence of MVPA was associated with a 9%-22% lower risk of death, depending on the amount. For example, using weights once or twice a week was associated with a 14% lower risk.

Similarly, among those who didn’t exercise with weights, aerobic MVPA was associated with a 24%-34% lower risk of death from any cause, compared with those who reported neither MVPA nor exercising with weights.

But the lowest risk of death was seen among those who said they did both types of physical activity. For example, the risk of death was 41%-47% lower among those who said they met most recommended weekly levels of MVPA and who exercised with weights once or twice a week than it was among those who were physically inactive.

Using weights can make a body leaner, and total lean mass is independently associated with a lower risk of death, say the researchers by way of an explanation for their findings. And if done in a gym, it could also be very sociable—another factor associated with a longer, healthier life.

“Our finding that mortality risk appeared to be lowest for those who participated in both types of exercise provides strong support for current recommendations to engage in both aerobic and muscle-strengthening activities,” the authors write.” Older adults would probably benefit from adding weightlifting exercises to their physical activity routines."

To read the full article, "Weightlifting, aerobic activity and mortality," click here