A new study published in the British Journal of Sports Medicine found that strength training and aerobic exercise appear to be most effective when combined, according to SciTechDaily.
The research found that at least 150 minutes of moderate-intensity aerobic exercise per week was associated with a lower risk of premature death.
The strongest association was observed when aerobic exercise was combined with strength training.
Muscles do more than build strength
The researchers point out that muscles play a much broader role than simply enabling movement.
Also read: Study finds tailored walking technique can ease knee pain
Among other things, they help the body regulate blood sugar levels, which may reduce the risk of diseases such as type 2 diabetes.
When muscles are active, they also release signaling molecules that may have beneficial effects on blood vessels and the brain.
Previous research, also published in the British Journal of Sports Medicine, has shown that greater muscle strength is often associated with better overall health.
How much should you exercise?
The study was based on data from nearly 150,000 U.S. nurses and other healthcare professionals who were followed for up to 30 years.
Also read: The daily habits helping more adults stay strong after 60
The findings showed that people who performed between 90 and 120 minutes of strength training per week had a 13 percent lower risk of death than those who did not engage in strength training.
The researchers also found a lower risk of death from cardiovascular disease and neurological disorders.
However, the researchers emphasize that this was an observational study. It demonstrates an association but cannot prove that strength training alone is responsible for the lower risk.
Also read: New study: Weight loss pills may reduce pleasure-driven eating
Also read: Healthy rats developed Alzheimer’s-like symptoms after receiving gut bacteria transfer