Study Links Strength Training to Lower Mortality and Highlights Knee‑Harming Daily Habits

A long‑term study of 147,374 adults tracked over up to 30 years found that regular strength training—about 90 minutes to two hours per week—cut all‑cause mortality by 13%, cardiovascular death by 19%, and deaths from neurological diseases by 27%. Benefits plateau at this weekly amount, and participants who combined strength work with aerobic activity showed up to a 58% lower risk of early death.

A separate clinical report described a 60‑year‑old retiree in Shenzhen, China, whose knee cartilage deteriorated severely because of three common daily habits: prolonged sitting, long periods of squatting, and crossing the legs. Doctors explained that these postures continuously stress knee cartilage, leading to chronic pain and osteoarthritis, and advised moderate, proper exercise—such as correctly performed mountain climbing—rather than avoiding movement altogether.