Strength training exercises benefit the heart more than aerobic activities, such as walking and cycling, new research suggests. The survey of more than 4,000 American adults found that static exercise, like lifting weights, is more effective at reducing the risk of heart disease than cardiovascular exercise. Specifically, while undertaking both static and dynamic exercise was associated with a 30% to 70% reduction of cardiovascular risk factors, the link was strongest for younger individuals who did static exercises. Nevertheless, any amount of exercise brings benefits and doing both static and dynamic types is still better than focussing on just one kind, the researchers from St. George's University in St. George's, Grenada said. Speaking about the findings of the research, Dr. Maia P. Smith, assistant professor at the Department of Public Health and Preventive Medicine at St. George's University, said: “Both strength training and aerobic activity appeared to be heart healthy, even in small amounts, at the population level.” Current American Heart Association (AHA) guidelines recommend that American adults should undertake at least 150 minutes of heart-pumping physical activity every week. The same guidelines also stipulate that said activity should be spread across the week and not completed in just one or two days. Are you doing enough physical activity each week? If not, you could be increasing your risk of cardiovascular disease. [Related reading: Why being overweight increases your risk of cancer]
It’s a natural reaction to want to lend a helping hand when you see an older individual carrying something that looks heavy. And while it’s absolutely the right gesture and something many of us will continue do without thinking, research suggests that strength exercises are actually highly beneficial for older people. According to the Chartered Society of Physiotherapy (CSP), nearly a quarter of over-65s don’t do any strength exercises. As a result, they are putting themselves at risk of falls and other forms of ill health. Simple, yet important tasks, like gardening, vacuuming and carrying the shopping can help older people live healthier, longer lives. Current NHS guidelines advise that people should do at least two strengthening sessions per week. However, a survey carried out on behalf of the CSP found that nearly a quarter of over-65s are doing none whatsoever. Almost one in five people said they didn't know how to strength train, while a similar number said they simply didn't want to. Prof Karen Middleton, chief executive of the CSP, says that not everyone has to become weaker and frailer as they get older. "Research shows getting stronger brings a whole host of health benefits so it is incredibly important that people don't overlook strengthening when being active." So the next time you offer to carry an older person’s shopping and they insist that they’d rather do it themselves, remember, you could be helping them live a longer and healthier life.