Muscle Exercises Reduce the Risk of Chronic Diseases: Study Reveals
Exercise is beneficial for health, but a recent Australian study suggests that combining aerobic exercise with muscle-strengthening activities is associated with greater protection against several chronic diseases compared to engaging in neither type.
Researchers from the University of Queensland followed more than 8,000 residents of Brisbane, Australia, aged between 40 and 64, for approximately nine years.
The study, published in the journal *Medicine & Science in Sports & Exercise*, relied on monitoring participants’ adherence to guidelines for aerobic activity and muscle-strengthening exercises, and then tracking their incidence of various chronic diseases.
The researchers found that participants who maintained recommended levels of both aerobic activity and muscle-strengthening exercises had approximately 50 percent lower odds of developing type 2 diabetes compared to those who did not adhere to either recommendation.
Furthermore, the combination of both types of exercise was associated with a 24 percent reduction in the odds of developing high blood pressure and a 23 percent reduction in the odds of developing cancer.
However, as the study is observational, it does not prove that exercise was the sole direct cause of the reduced odds. Other factors related to lifestyle or health status may have contributed to the results.
Nevertheless, the researchers believe the findings support the importance of not focusing solely on aerobic activity, but rather incorporating muscle-strengthening exercises into weekly routines.
The World Health Organization recommends that adults engage in 150 to 300 minutes per week of moderate-intensity aerobic physical activity, or 75 to 150 minutes of vigorous-intensity aerobic physical activity, or an equivalent combination of both.
The guidelines also recommend muscle-strengthening activities involving major muscle groups on two or more days a week. These exercises are not limited to weightlifting; they also include the use of resistance bands and bodyweight exercises such as squats and push-ups.
Despite these recommendations, the study found that only 24 percent of participants adhered to the recommended levels of both aerobic activity and muscle-strengthening exercises.
Researchers stated that public health messages have long focused on aerobic activity, while muscle-strengthening exercises have not received the same attention, despite their association with additional benefits in preventing chronic diseases and supporting health as people age.
The key message of the study is that improving health does not necessarily require increasing time spent on one type of exercise, but rather achieving a balance between activities that engage the heart and lungs and those that strengthen muscles.
The results remain statistical indicators and not individual guarantees of disease prevention. Furthermore, individuals with chronic diseases or muscle injuries should consult a specialist before starting a new training program.
