We already know regular exercise benefits both physical and mental health, but new research suggests it may also play a key role in preventing chronic disease.
The study, led by the University of Queensland followed more than 8,000 adults in Brisbane over a nine-year period, found that people who consistently met recommended guidelines for both types of exercise were less likely to develop conditions including type 2 diabetes and hypertension than those who met neither guideline.
Researchers examined the relationship between aerobic physical activity, muscle-strengthening activities and the development of chronic health conditions among adults aged 40 to 64 between 2007 and 2016.
Health guidelines recommend that adults do at least 150 minutes of moderate aerobic exercise each week, along with muscle-strengthening activities that work all major muscle groups on two or more days. However, the Centers for Disease Control and Prevention (CDC), data shows that only 24.2 percent of adults aged 18 and older meet both recommendations.
Combined Exercise Linked to Lower Disease Risk
Behavioral epidemiologist Dr. Gregore Mielke, from the University of Queensland’s School of Public Health, said the findings suggest muscle-strengthening activities provide health benefits beyond aerobic exercise alone.
“People who consistently met the recommended guidelines for both aerobic and muscle-strengthening activities were less likely to develop type 2 diabetes and hypertension and may also have had a lower risk of heart disease and some cancers than those who met neither guideline,” Mielke said.
Among participants who met recommendations for both forms of exercise, researchers found:
- A 23 percent reduction in cancer
- A 24 percent reduction in hypertension
- A 50 percent reduction in type 2 diabetes
Australian Government guidelines recommend moderate-to-vigorous physical activity for 30 minutes or more on most days, as well as muscle-strengthening activities on two or more days each week.
However, Mielke said public health messaging has largely focused on aerobic activity.
“This research suggests public health initiatives should also place emphasis on encouraging adults to incorporate strength-based activities into their weekly routines to support healthy aging,’’ he said.
Newsweek reached out to Dr. Gregore Mielke via email.
Many Adults Not Meeting Both Guidelines
Research lead author Anh Tung Pham said only a minority of participants achieved the recommended levels of both aerobic and muscle-strengthening activity.
About half of the study participants met the recommended level of aerobic physical activity, while 24 percent met guidelines for both aerobic and muscle-strengthening exercise. Around 30 percent met neither recommendation.
“The results are quite significant and highlight the need to promote both aerobic and muscle strength activities to mid-aged adults,” Pham said.
“This provides evidence to stress the value of this combined approach for chronic disease prevention.”
The findings come as chronic diseases remain common among middle-aged adults. Data from Australia’s 2022 National Health Survey show that about 60 percent of adults aged 45 to 64 have at least one chronic disease, while 30 percent have multiple chronic conditions.
Muscle-strengthening activities can include lifting weights, using resistance bands and bodyweight exercises such as push-ups, squats, sit-ups and lunges.
The researchers said the results underline the importance of combining aerobic exercise with strength-based activities as part of a weekly routine to support long-term health and reduce the risk of chronic disease.
Reference
Pham A, Stylianou M, Duncombe S …Adherence to aerobic and muscle-strengthening physical activity guidelines and development of chronic diseases: Findings from the HABITAT cohortJournal of Science and Medicine in Sport, 2026; 0 https://www.jsams.org/article/S1440-2440(26)00317-8/fulltext
Contact Newsweek editors on this story: Marc Vargas and Emma Lee-Sang
