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The physical activity guidelines for the elderly emphasize that at least two days of strength training and intense aerobic exercise from two and a half hours every week. However, many people underestimate strength building, relying on the heart-beating effects of aerobic exercise.
That could be wrong, new research finds. Apart from the aerobic exercise, he did strength training twice a week, and he went six times a week, and his 65 years old or older lived longer than twice a week. Bryant Weber, Ph.D., an epidemiologist in the Department of Activities and Nutrition. Obesity in the US Centers for Disease Control and Prevention.
Mr. Weber found that “each type of physical activity is independently related to the decline in the risk of death in the elderly for each type of physical activity.
“Those who have met only the guidelines for strengthening muscle strength (compared to those who do not meet both guidelines), the risk of death is 10 % lower, and those who meet only aerobic guidelines have a 24 % risk of death. Those who met the guidelines had a 30% lower risk of death,” he said.
According to a study published on Monday at JAMA Network Open, the results apply to all ages and the oldest.
Studies have found that 28 % of those over the age of 85 who meet both aerobic exercise and strengthening guidelines are 28 % lower than those over 85 years old or older who do not meet both guidelines. rice field.
“This discovery suggests that aerobic exercise and strength strengthening physical activity are valuable throughout your life,” said Webber.
In this study, we focused on the leisure and other physical activities collected by the National Health Interview Survey, a continuous survey on the health of Americans that CDC is doing. We then compared information on strength training and aerobic exercise by age group with the 8-year mean mortality.
This study has controlled the existence of population statistics and marriage status, BMI, smoking history, alcoholic intake, asthma, cancer, diabetes, chronic obstructive lung disease, heart disease, hypertension, and stroke.
Looking at only the data on strength training, adults who perform muscle strength training 2-3 or 4 to 6 times a week are less risky to die for some reason than adults who did strength training less than twice a week. I understand.
Doing more is not beneficial – studies found between 7 and 28 sessions weekly strength training did not provide additional protection.
According to the CDC, there is no need to go to the gym to strengthen muscles. Lift your weight at home, use a resistance band, use your own weight (for example, push -ups and abdominal muscles), and holes in the garden. You can dig or use a shovel. “Even lifting a can of food can be considered a muscle-strengthening activity,” Webber said.
The goal is to work all the major muscle groups in your body: abdomen, arms, back, chest, hips, legs and shoulders.
Looking at the data of aerobic exercise alone, it was found that those who exercise 10 to 300 minutes a week have lower risk of death due to all causes than those who exercise less than 10 minutes a week. 。
Aerobic exercise includes walking, cycling, hiking, collecting fallen leaves, pressing a lawn mower, and exercising underwater.
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