How to live longer with the best workout mix

If you are looking for the best workout mix to improve your health and longevity, you might want to consider combining cardio and strength training. According to a study from the University of Zaragoza in Spain, people have the lowest risk of premature death from all causes when they do muscle-building exercise at least twice a week and aerobic exercise at least 150 minutes a week .

Cardio exercise, such as walking, running, cycling or swimming, can lower your blood pressure, improve your heart function and reduce your risk of cardiovascular disease. Strength training, such as lifting weights, doing push-ups or using resistance bands, can increase your muscle mass, bone density and metabolic rate. Together, these two types of exercise can provide a balanced and comprehensive workout for your whole body.

The study from the University of Zaragoza analyzed data from more than 1.2 million adults aged 18 to 64 who participated in the US National Health Interview Survey between 1997 and 2014. The researchers classified the participants into four groups based on their frequency of aerobic and strength training exercise: inactive, insufficiently active, sufficiently active or mixed activity.

The results showed that the mixed activity group had the lowest risk of death from any cause, followed by the sufficiently active group. The inactive and insufficiently active groups had the highest risk of death. The mixed activity group also had the lowest risk of death from cancer and cardiovascular disease.

The researchers concluded that the current physical activity guidelines, which recommend at least 150 minutes of moderate-to-vigorous aerobic exercise and at least two sessions of muscle-strengthening exercise per week, are optimal for reducing mortality risk. They also suggested that health professionals should encourage their patients to follow these recommendations and monitor their progress .

So, if you want to live longer and healthier, don't forget to include both cardio and strength training in your workout routine. You can start with simple exercises that suit your fitness level and gradually increase the intensity and duration. You can also vary your activities to keep yourself motivated and avoid boredom. Remember, every step counts!

Sources:

: García-Hermoso A., et al. (2020). Combined aerobic-strength training and mortality in adults aged 18-64 years: A cohort study of 1 230 146 people. *European Journal of Preventive Cardiology*, 27(17), 1887-1895. https://doi.org/10.1177/2047487320939678