Many people have heard that cardio is beneficial for heart health, while strength training is often linked to longevity. Conflicting advice can leave individuals unsure which to prioritize. A new review published in Medicine Plus analyzed decades of research to address this question, concluding that combining both types of exercise may be key to living longer.
Aerobic exercise improves cardiorespiratory fitness, lowers blood pressure, and enhances glucose and lipid metabolism. The benefits follow an L-shaped curve: rapid initial gains that plateau. Even 5 to 10 minutes of moderate-to-vigorous activity daily can significantly reduce cardiovascular risk. Weekend warriors who concentrate their activity also see similar benefits.
Strength training improves body composition, insulin sensitivity, and preserves lean muscle mass, which become critical with age. Its benefits follow a J-shaped curve: they increase to a point, then level off, with very high volumes showing diminishing returns. The optimal amount for heart health appears to be 40 to 60 minutes per week.
Regarding mortality, aerobic exercise alone was linked to a 29% reduction in cardiovascular disease (CVD) mortality, while strength training alone showed an 18% reduction. However, those who did both experienced a 46% reduction compared to inactive individuals. The review suggests complementary mechanisms: aerobic training targets cardiorespiratory fitness, while strength training addresses body composition and insulin sensitivity.
For an optimal routine, aim for 150 minutes of moderate aerobic activity weekly and 40 to 60 minutes of strength training, divided into two sessions. Even small amounts of activity, like 5 to 10 minutes daily, can help. The key takeaway is that combining both types of exercise offers protective benefits neither can achieve alone.