Strength training lowers risk of cancer-related death by over 30 percent
(NaturalHealth365) Integrative and conventionally-trained physicians alike have long advised regular exercise as a natural and effective way to ward off chronic disease conditions. Unfortunately, the more popular notion that aerobic exercise is the ‘gold standard’ for disease prevention tends to make strength training an after thought. (but, today, I hope to change all of that!)
A brand-new Australian study has the potential to flip conventional wisdom upside down. Researchers are reporting that strength training should no longer take a back seat to aerobic exercise. In fact, it’s just as important – if not more so for optimal health.
The fact is: not only can strength training reduce the risk of dying from cancer – but it can reduce the risk of dying from any cause. Let’s take a closer look at how this news can help you.
Unexpected RESULTS: Just two exercise sessions – done the right way – can SLASH your cancer risk
The observational 2018 study, which was conducted at the University of Sydney and published in the American Journal of Epidemiology, drew upon a core population sample of over 80,000 adults over 30.
The team used data from the Health Survey for England and the Scottish Health Survey, along with statistics from the National Health Service Central Mortality Register. And, the findings definitely challenge prevailing wisdom.
The team found that performing a strength (resistance) training workout twice a week or more reduced the risk of cancer death by a substantial 31 percent – and also cut all-cause mortality risk by 23 percent.
As expected, ‘vigorous‘ exercise – which most people identify as heart-pounding aerobic exercise – was found to reduce the risk of death from heart disease. But, this form of exercise had little impact on reduce the risk of premature death from cancer.
Just to be clear: strength training – which includes activities like, weight lifting, squats and pushups – uses resistance to promote muscular contractions in order to increase muscle mass, buildup physical strength and overall endurance.
On the other hand: aerobic exercise is activity that keeps the heart pumping for an extended period of time and promotes the circulation of oxygen through the blood. It also stimulates and strengthens the heart and lungs, and helps the body use oxygen more efficiently.
These results spark a NEW set of rules to live by…
The findings were conclusive enough for researchers to recommend that public health authorities encourage people to engage in strength training in order to promote long-term health and well-being.
And performing strength-focused workouts may be easier than you think!
Lead author Dr. Emmanual Stamatakis, an associate professor in the School of Public Health at University of Sydney, noted that many people are intimidated by both the costs and the competitive, public atmosphere of a gym.
But he pointed out that strength training does not necessarily require free weights, weight machines – or even a gym, for that matter. Classic, low-tech strength exercises such as sit-ups, pushups, lunges and squats can be effectively performed at home.
“The analysis … showed exercises performed using one’s own body weight without specific equipment were just as effective as gym-based training,” Dr. Stamatakis reported.
Men who pump iron are a surprising 40 percent less likely to die of cancer
Meanwhile, research from Sweden supports the results of the Australian study – but this particular study did involve the use of weights.
In research conducted by the prestigious Karolinska Institute in Sweden and published in Cancer Epidemiology, Biomarkers and Prevention, an international team of scientists tracked over 8,500 men aged between 20 and 82 for over 20 years.
The team evaluated the participants’ muscular strength by noting their 1-repetition maximal measures for leg and bench presses – and concluded that men who had the highest muscle strength were between 30 and 40 percent less likely to die from cancer.
Not surprisingly, men who worked out consistently with weights were the most muscular – and enjoyed the most protection. But, the team noted that even participants with excess abdominal fat and high body mass index still enjoyed a protective effect from strength training – a powerful testimony to the benefits of this healthy habit.
In additional research, strength training has been linked to lowering of blood pressure (even more so than aerobic exercise) and can actually help to enhance running, swimming and cycling times.
For maximum benefit, balance regular aerobic workouts with consistent strength training
The researchers advised that men can reduce cancer mortality rates by performing resistance training involving major muscle groups from both the upper and lower body – at least twice a week.
Believe it or not, the World Health Organization (WHO) actually mirrors this kind of advice.
The WHO recommends two days of strength-building exercise a week – with or without weights – coupled with 150 minutes per week of moderately intense aerobic exercise or 75 minutes a week of vigorous aerobic exercise.
It should be noted that strength training alone had no effect on death from heart disease.
The solution is simple: For “the best of both worlds,” engage in both types of exercise – and enjoy benefits that include better brain health, improved gut microbiome balance and elevated mood.
Naturally, if you have been inactive for some time, or have a medical condition, talk to an experienced exercise physiologist or healthcare provider to help guide you along the way.
But, don’t wait! Take action today and enjoy the benefits for a lifetime.
About the author: Jonathan Landsman is the host of NaturalHealth365.com, the NaturalHealth365 Talk Hour – a free, weekly health show and the NaturalHealth365 INNER CIRCLE – a monthly subscription to the brightest minds in natural health and healing.
Reaching hundreds of thousands of people, worldwide, as a personal health consultant, writer and radio talk show host – Jonathan has been educating the public on the health benefits of an organic (non-GMO) diet along with high-quality supplementation and healthy lifestyle habits including exercise and meditation.
Sources for this article include:
Cancer & Heart Disease
NaturalHealth365 is a premium source of trending and popular health-related news, science, testimony & research articles on the most up to date and relevant natural health information. The Food & Nutrition articles found herein are meant to inform and advise our site visitors on eating healthy, nutritious foods and safely using supplements and vitamins to achieve optimal health.
Join thousands of daily visitors staying informed and involved on Natural Health 365! We seek out scientific solutions with proven results and it is our mission to keep you up to date on the latest information! Articles range in topic from the causes of cancer, cancer-fighting foods, to natural cancer treatments, cancer prevention & specific research-backed information on Breast Cancer, Prostate Cancer, etc. We also write extensively on Heart Disease because it is accounts for 25% of all deaths in the United States – that’s one in four! We take an in depth look at the symptoms of heart disease, the causes and treatment of high blood pressure, benefits of CoQ10 and healthy, natural ways to unclog arteries.
Read Some of Our Most Popular Articles
Grape Seed Extract More Effective than Chemotherapy, Olive Oil is AWESOME, Store Bought Almond Milk is Basically Just Sugar Water, Antioxidants, Cancer & Blueberries.
More Food & Nutrition Articles
Fresh Organic Produce Fights Cancer, Susan G. Komen on Organic Foods, Hemp Seeds for Inflammation, Pau D’Arco For Improved Immunity
In addition to publishing articles on cutting edge natural cancer treatments and heart disease prevention, we also aim to connect healthy lifestyles, diets and balanced consumption of dietary supplements to long-lasting cancer-free health and adding happy years to your life. For example, did you know that the amount of emotional stress in your life can contribute to your risk of cancer? Or that raw, expeller-pressed olive oil has cancer fighting qualities? Perhaps you didn’t know that Fresh Organic Produce has been found to have higher concentrations of key, cancer-fighting anti-oxidants and vitamins than conventional produce? You can find all of that information and more right here on Natural Health 365.
Join Our Email List
Each day, visitors sign up for our weekly informative news sent directly to their email or RSS feed agregator. We send out three weekly emails keeping you informed and involved on the latest Natural Health News, information about our FREE SHOWS and updates on your favorite topics including Food & Nutrition, Cancer & Heart Disease, Vaccines & Autism, & – of course – GMOs & Dangerous Chemicals!
You can also check out our VIP member area, The Inner Circle, where you get access to thousands of recorded interview (audio/video), pod casts, & literature by some of the worlds foremost experts on Natural Health and Treatments that could save you thousands! Learn how to REVERSE disease without the use of toxic and expensive medications.
Natural Health 365 also is a venue for webinars on various topics, has a flourishing e-commerce store where you can purchase vitamins, pro biotics, supplements and unique products such as Grazing Goat Whey Protein.
Grazing Goat Whey Protein™ is formulated exclusively for the health-conscious consumer looking for the finest whey protein nutritional supplement on the planet.* Best of all, this goat whey protein comes from goats that graze – 365 days per year – on pesticide and chemical free pastures. No hormones, antibiotics or pesticides are used – ever. This product is non-GMO and gluten free.