Why Squats and Lunges Could Help You Live Longer: What the Latest Research Shows

By Happy Hearts

If you've attended a Happy Hearts class, you've probably done squats, lunges, sit-to-stands, wall presses, or other strength-building exercises. While these movements help with balance, mobility, and everyday activities, exciting new research suggests they may also play an important role in protecting your heart and extending your life.

A Major Harvard Study

Researchers from the Harvard T.H. Chan School of Public Health followed more than 147,000 adults for around 30 years, examining how different types of exercise affected long-term health and mortality. Their findings were recently published in the British Journal of Sports Medicine and widely reported in the UK press.

The study found that people who performed 90 to 120 minutes of strength training per week had:

• A 13% lower risk of death from any cause.

• A 19% lower risk of death from cardiovascular disease, including heart attacks and strokes.

• A 27% lower risk of death from neurological diseases such as Alzheimer's disease.

  
  

What Counts as Strength Training?

The exercises highlighted by researchers included:

• Squats

• Lunges

• Press-ups

• Resistance-band exercises

• Weight training

• Bodyweight exercises

In other words, you do not need a gym full of equipment. Many of the exercises we use in Happy Hearts classes are exactly the type of activities included in the research.

Why Strength Training Helps the Heart

Strength training does much more than build muscle.

Research suggests it can:

• Improve blood sugar control.

• Reduce blood pressure.

• Improve cholesterol levels.

• Help maintain a healthy body weight.

• Preserve muscle mass as we age.

• Improve balance and reduce falls.

• Support independence and quality of life.

For people living with heart or respiratory conditions, maintaining strength is often just as important as improving cardiovascular fitness.

The Real Sweet Spot

Interestingly, the Harvard researchers found that more is not always better.

The greatest benefits appeared at around 90 to 120 minutes of strength training per week—roughly two or three 30–45 minute sessions. Performing substantially more strength training did not appear to provide additional longevity benefits.

This is encouraging news because it means you do not need to spend hours in the gym to see meaningful health benefits.

The Biggest Benefit Comes from Combining Strength and Cardio

The most impressive results were seen in people who combined strength training with aerobic exercise such as:

• Walking

• Cycling

• Swimming

• Dancing

• Exercise classes

Participants who achieved high levels of both aerobic activity and strength training had up to a 58% lower risk of premature death compared with those who did neither.

This perfectly supports the approach we use at Happy Hearts, where cardiovascular exercise and strength work are combined within a safe, structured programme.

What This Means for Happy Hearts Members

The latest evidence reinforces something we have always believed:

Strength training is not just about stronger muscles—it is about living better for longer.

Simple exercises such as chair squats, supported lunges, sit-to-stands, resistance-band work and balance exercises can help improve strength, confidence, mobility and potentially reduce the risk of serious health problems in later life.

For many people, especially those recovering from heart or respiratory conditions, the goal is not becoming an athlete. The goal is remaining independent, active, and able to enjoy life.

And the science increasingly shows that strength training can help achieve exactly that.

Sources and Further Reading

News Coverage

• The Times – Two hours of strength training a week may help you live longer

• The Sun – 13 minutes of exercise a day could reduce heart disease risk

Research Sources

• British Journal of Sports Medicine / EurekAlert summary of the Harvard study

• Harvard Health – Use strength training to help ward off chronic disease

• Harvard Health – Adding weight lifting to workouts may boost longevity

At Happy Hearts, we're delighted to see research confirming what we've witnessed for years: regular strength training, adapted to your individual ability, can make a remarkable difference to health, confidence, and quality of life.