This Is How Often To Move Your Body if You Want To Live Longer
Research confirms strength training between 90 and 119 minutes weekly reduces risks of heart disease, neurological decline, and all-cause mortality. Light daily movement beyond structured exercise also contributes to longevity. Guidelines emphasize combining aerobic and muscle-strengthening activities for optimal health.
What changed
New data pinpoint the weekly strength training duration linked to longevity, while reinforcing the broader need for consistent movement.
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Move 90–119 mins/week for strength training to extend lifespan
confidence 92%Research confirms strength training between 90 and 119 minutes weekly reduces risks of heart disease, neurological decline, and all-cause mortality. Light daily movement beyond structured exercise also contributes to longevity. Guidelines emphasize combining aerobic and muscle-strengthening activities for optimal health.
What's confirmed:
- Strength training for 90 to 119 minutes per week is associated with a lower risk of cardiovascular disease mortality, neurological disease mortality, and death from all causes.
- Regular physical activity, including light movement outside deliberate exercise, improves flexibility, balance, coordination, strength, and endurance.
- Combining aerobic and muscle-strengthening activities is recommended for overall health benefits, including reduced heart disease risk in women.
- Daily movement, even in short bursts, contributes to longevity and better health outcomes.
Still unconfirmed:
- A specific ‘sweet spot’ of movement frequency beyond weekly strength training duration has been identified for maximum longevity.