How Many Hours of Exercise Per Week Are Needed for a Long and Healthy Life? New Research Reveals

Islamabad (Kudrat News) A new medical study has found that regular strength-training exercise not only builds muscles but also plays a key role in increasing lifespan and improving overall health.

Published in the British Journal of Sports Medicine, the study shows that performing muscle-strengthening exercises for 90 to 120 minutes per week can significantly reduce the risk of early death and contribute to a longer, healthier life.

The 30-year-long research analyzed data from more than 147,000 participants across three major long-term studies conducted between 1992 and 2022. Participants were surveyed every two years about their weekly physical activity, including strength training and aerobic exercises.

Researchers found that individuals who engaged in 90 to 119 minutes of strength-training exercises per week had a 13 percent lower risk of death from any cause. The study further revealed a 19 percent reduced risk of death from cardiovascular diseases, while the risk of neurological diseases decreased by 27 percent and cancer-related mortality dropped by 9 to 12 percent.

Strength-training exercises include activities such as push-ups, weight lifting, and squats, while aerobic exercises involve brisk walking, running, swimming, cycling, and climbing stairs. Aerobic activity increases heart rate and breathing, improving cardiovascular and respiratory health.

Experts noted that although the study is observational and cannot confirm direct causation, the findings strongly suggest that regular exercise improves overall health and reduces mortality risk.

Previous research also supports these findings, showing that strength training helps lower blood pressure, reduce harmful cholesterol levels, improve blood circulation, and decrease inflammation. It also enhances metabolic health, improves insulin sensitivity, and reduces the risk of type 2 diabetes.

Additionally, such exercises improve bone density, lowering the risk of osteoporosis and fractures. Mental health and sleep quality also show noticeable improvement with regular physical activity, according to health experts.