Combining cardio and strength exercise could cut chronic disease risk
By Health Correspondent
Adults who combine aerobic exercise with strength training could significantly reduce their risk of developing several chronic diseases, new research suggests.
A University of Queensland study followed more than 8,000 adults in Brisbane over nine years, looking at their exercise habits and long-term health.
Those who regularly met recommended guidelines for both aerobic and muscle-strengthening activity had a 23 per cent lower risk of cancer, 24 per cent lower risk of high blood pressure and 50 per cent lower risk of type 2 diabetes than people who met neither guideline.
Dr Gregore Mielke, a behavioural epidemiologist at UQ’s School of Public Health, said the findings showed the value of adding strength-based exercise to regular aerobic activity.
“People who consistently met the recommended guidelines for both aerobic and muscle-strengthening activities were less likely to develop type 2 diabetes and hypertension,” he said.
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The study involved people aged 40 to 64 who completed five health surveys between 2007 and 2016.
Around half met the recommended level of aerobic activity, but only 24 per cent met the guidelines for both aerobic and muscle-strengthening exercise.
Dr Mielke said public health messages often focused on aerobic exercise, but strength training deserved more attention.
“This research suggests public health initiatives should also place emphasis on encouraging adults to incorporate strength-based activities into their weekly routines to support healthy ageing,” he said.
Strength exercises can include lifting weights, using resistance bands or simple body-weight exercises such as squats, push-ups and lunges.
The Australian Government recommends at least 30 minutes of moderate to vigorous physical activity on most days, alongside muscle-strengthening activities on two or more days a week.
Read the research in Journal of Science and Medicine in Sport. The research was conducted in collaboration with Bond University and Griffith University.
