ArcaMax

The life-enhancing and life-extending benefits of aerobic exercise are well-researched -- and impressive. Folks who get 300-600 minutes a week of moderate activity lower their risk (over 30 years) of all-cause mortality by 26% to 31%. At age 55, that can make your ActualAge about six years younger than your calendar age. (Discover your ActualAge at 4YOUngevity.com.)

But just how much benefit you can get out of strength training and from aerobics combined with strength training has been less researched. Until now.

One recent study looked at 30 years of data and found that strength training delivers maximum benefits if done consistently for 90 to 120 minutes a week. Doing that lowers your risk of death from cardiovascular disease by 19% and from neurological disease by 27%. Just 29 minutes weekly reduces the risk of dying from cancer by 21%.

The researchers also found that folks with the lowest risk of death over three decades did a combination of four to just under six hours of aerobics and 60 to 119 minutes of strength training weekly, reducing their risk of death by 49%. If you do that at age 55, you can roll back your ActualAge by about nine to 10 years.

I hope this inspires you to start enjoying moderate-to-intense aerobic activity and doing strength training. For more info on how to have a longer, healthier, happier life, check out my book "The Great Age Reboot" and my upcoming book "YOU: Getting Older: The Owner's Manual for Your Golden Years."

Health pioneer Michael Roizen, M.D., is chief wellness officer emeritus at the Cleveland Clinic and author of four No. 1 New York Times bestsellers. Check out his latest, "The Great Age Reboot: Cracking the Longevity Code for a Younger Tomorrow," and find out more at www.4YOUngevity.com. Email your health and wellness questions to Dr. Mike at questions@4YOUngevity.com.

(c)2026 Michael Roizen, M.D.

Distributed by King Features Syndicate, Inc.

(c) 2026 Michael Roizen, M.D. Distributed by King Features Syndicate, Inc.