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Experts: Surprisingly Little Running Extends Lifespan | Runner's World

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Experts: Surprisingly Little Running Extends Lifespan | Runner's World

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Most of the paper's conclusions are unsurprising. Running improves weight management, blood pressure, and glucose control, and lowers the risk of some cancers, respiratory disease, stroke, benign prostatic hypertrophy, and cardiovascular and all-cause mortality.

Other conclusions are perhaps less expected.

"Paradoxically, and contrary to popular belief, running is associated with lower rates of osteoarthritis and need for hip replacement," lead author Chip Lavie, MD, said in a video accompanying the report's publication.

Likewise, a continuing Stanford University study of longtime runners has shown that the older the runners get, the greater their advantage compared to non-runners of the same age on a disability index of common life activities. In other words, running doesn't cripple the musculoskeletal system, but makes it more robust.

The Mayo Clinic Proceedings article finds that it takes little running per week to reach the optimal benefit for improved longevity. The authors pin the numbers at about six miles per week, or about 52 minutes of running, achieved in just one or two workouts per week. This amount of running is associated with a lifespan three to six years longer than that of non-runners.

Higher mileage provides no more longevity benefit, according to the research summary. In fact, running more than 20 miles a week may erase some of the gain. "The low-dose runners had lower levels of fitness than higher-dose runners but appeared to get maximal protection against cardiovascular and all-cause mortality," Lavie told Runner's World by email.

This seeming paradox has previously been called the "excessive exercise hypothesis." Now the researchers are using a different term, "cardiotoxicity."

"We're not trying to scare anyone," said Lavie. "We just think athletes and their clinicians should be informed. The chance of a very serious risk is probably small."

The paper notes that 52 minutes of running per week is less than the U.S. government guidelines, which recommend 75 weekly minutes of vigorous activity like running.

According to the current guidelines, one minute of running is equivalent to two minutes of light exercise like walking. The new paper's authors find that the correct ratio is more like 1:3 or 1:4. That is, one minute of running is worth three to four minutes of walking. This is true because running is a very vigorous exercise, even at paces of 10:00 to 12:00 minutes per mile. In addition, some health researchers say, many walkers move along too slowly to get optimal benefits from walking.

In their conclusion, the authors write, "The overall benefits of running far outweigh the risk for most individuals, and are associated with considerable protection against chronic diseases and CVD [heart] and all-cause mortality."

The Mayo summary gained most of its data from 18 reports from the National Runners Health Study, as well as the National Running Aging Study, the Copenhagen City Heart Study, and the Aerobic Center Longitudinal Study's Running Report. The authors include exercise all-stars such as Steve Blair, PED, Tim Church, MD, PhD, James O'Keefe, MD, Duck-chul Lee, PhD, and Lavie.

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Experts: Surprisingly Little Running Extends Lifespan

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Most of the paper's conclusions are unsurprising. Running improves weight management, blood pressure, and glucose control, and lowers the risk of some cancers, respiratory disease, stroke, benign prostatic hypertrophy, and cardiovascular and all-cause mortality. Other conclusions are perhaps less expected.

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How do the health benefits of running impact your daily life? 

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How do the health benefits of running impact your daily life? 

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What is the difference of an everyday person’s health vs a runner’s health? 

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What is the difference of an everyday person’s health vs a runner’s health? 

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Run For Your Life: 6 Health Benefits Of Running Just 5 Minutes Every Day

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Run For Your Life: 6 Health Benefits Of Running Just 5 Minutes Every Day

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This is a credible source because:

She is an independent source, she isn't a self interested source.

There are many other sources that say the same thing as this author.

She gives information that you can verify.

She is authorised/informed because she has found a lot of sources to back her evidence up, therefore, she must have had to research.

Finally, she is named because she states her name at the top, and when I searched her up, she came up.

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Non-runners view running as a painful, tedious, and exhausting form of exercise that should be avoided unless you're trying to get in shape and lose weight. The post-workout panting and muscle soreness may do more for your health, though, than just shed the pounds and tone you up. Running just five minutes a day can actually reduce your all-cause risk of mortality and let you breathe in three more years of life.

Currently, only five percent of American adults do some sort of physical activity on any given day, according to the American Journal of Preventive Medicine. These vigorous physical activities include using cardiovascular exercise equipment and running. The average healthy adult should actually be doing at least two hours and 30 minutes each week or aerobic physical activity at a moderate level, says the Centers for Disease Control and Prevention, or one hour and 15 minutes each week of aerobic physical activity at a vigorous level.

Running is considered a vigorous-intensity aerobic activity that can help you meet your physical activity requirements and benefit your overall health. You don't have to run fast to make an impact. Fifteen minutes of brisk walking, or better yet five minutes of running is all it takes to reap the mortality benefits of the most accessible sport.

It's time to lace up and hit the pavement to chase the benefits of running five minutes every day.

1. Better Brain Performance

Exercise is able to raise heart rate and increase the flow of oxygen-rich blood in the body, including the brain. A 2013 study published in the journal Frontiers in Aging Neuroscience found shorter term aerobic exercise, like running, improves brain, cognition, and cardiovascular fitness in healthy aging adults. Sedentary adults who exercise regularly can lead to an increase in brain blood flow to the hippocampus - the key brain region that is affected by Alzheimer's disease. It's important to know while physical exercise is associated with a selective or regional brain blood flow, it does no produce a change in global brain blood flow.

2. Better Mood

Whether you're having a bad day or you're in a good mood, running will boost your spirits and make you feel positive. Runners actually have attested to the alleged "runner's high," which is the feeling people get after they've finished a good job or run. Intense endurance activity is suspected to lead to an increase in endocannabinoids - the brain chemicals that signal pleasure, according to a 2012 study published in The Journal of Experimental Biology. The "neurobiological rewards" theory of the runner's high could also imply we as humans have evolved to enjoy running.

3. Better Sleep

Going on a daily morning run can become your sleeping aid for getting a good night's sleep. A 2012 study published in the Journal of Adolescent Health found those who run regularly in the mornings showed an improvement in objective sleep. Subjective sleep quality, mood, and concentration during the day improved, whereas sleepiness during the day decreased. Although the study focused on running during the day, an afternoon or night run can also reduce sleeping difficulty through its body-heating effects. Exercise is known to trigger an increase in body temperature, and the post-exercise drop in temperature may promote falling asleep. Moreover, exercise can reduce sleeping problems by decreasing arousal, anxiety, and depression.

4. Reduces High Blood Pressure

Men and women at all blood pressure levels can benefit from regular aerobic activity, including running. Although running can cause blood pressure levels to spike temporarily, these exercise-induced elevations in blood pressure should not be of concern. The benefits of running for five minutes a day can also be achieved by 15 minutes of brisk walking, says the American Heart Association. It can lower your risk of high blood pressure, high cholesterol, and diabetes as much as running.

5. Reduces Cardiovascular Disease

Running for 5 minutes every day can cut your risk of cardiovascular disease by almost half. People who run regularly have a 30 percent lower risk of death from all causes, and a whopping 45 percent lower risk of death from cardiovascular disease, according to a 2014 study published in the Journal of the American College of Cardiology. Weekly running, even 5 to 10 minutes a day and at slow speeds less than 6 miles per hour, will suffice to reduce the risk of mortality, compared with not running.

6. Increases Lifespan By Three Years

Running does not only reduce the odds of cardiovascular disease, it can add years to your lifespan - specifically three. People who exercise regularly are found to live an average of three years longer than their sedentary counterparts, according to the study previously mentioned. Adding years to your life is as simple as doing a 15-minute walk or a 5-minute run. The substantial and mortality benefits can mean a difference between life and death for sedentary individuals.

Remember, running just five minutes a day can keep your doctor way.

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Chase The Benefits Of Running 5 Minutes Every Day

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Non-runners view running as a painful, tedious, and exhausting form of exercise that should be avoided unless you're trying to get in shape and lose weight. The post-workout panting and muscle soreness may do more for your health, though, than just shed the pounds and tone you up.

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Life Expectancy In Runners Vs. Non-Runners: Running 2 Hours Per Week At Any Speed, Mileage, Adds 3 Years Of Life

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Life Expectancy In Runners Vs. Non-Runners: Running 2 Hours Per Week At Any Speed, Mileage, Adds 3 Years Of Life

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This is a credible source because:

She is an independent source (the writer) and the source that she quoted in the article is also independent.

There are multiple sources saying the same thing as she (the writer) and he (the quoted source) is.

This source has verifiable information.

The sources are authorised/informed because the writer is a sports enthusiast.

They are named because when I search the writer and the quoted source up, they both came up. Also, they both put their names in the article.

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If you run on a weekly basis, the thought of signing up for a marathon or half-marathon has crossed your mind. Going on tempo runs and doing endurance tests on the roads and trails for hours on end seems challenging, but fulfilling. Now, researchers at Iowa State University suggest you don't need to extensively train to reap the benefits of running a marathon.

Two hours of running per week at any speed or mileage can increase your lifespan by three years.
Read More: Is Running A Marathon Bad For Your Body?
The study, published in Progress in Cardiovascular Diseases, re-analyzed data from previous research conducted three years ago at the Cooper Institute in Dallas, Texas, along with other studies that observed the link between exercise and longevity. Dr. Duck-chul Lee, co-author of the study, and a professor of kinesiology at Iowa State University, who was also involved in the Cooper Institute study, previously found weekly running, even five to 10 minutes a day, and at slow speeds (less than six miles per hour), significantly reduced overall mortality risk by 30 percent. The researchers were inundated with questions, like whether activities such as walking are beneficial, and if there's a point where running becomes counterproductive at an undefined number of miles or hours.

The new review echoed the findings of the Cooper Institute study: running at whatever pace or mileage dropped a person's risk of premature death by almost 40 percent. This benefit held true even after researchers accounted for smoking, drinking, and health problems such as hypertension or obesity. Using previous data, the researchers concluded if runners ran two hours per week, they would spend less than six months actually running over the course of about 40 years, which would lead to a life expectancy of about three years or more.

Of course, these additions "are not infinite," Lee told The New York Times.

He emphasizes the gains of life expectancy are capped at around three extra years, no matter how much people run. Lee and his colleagues found improvements in life expectancy reach their peak at about four hours of running per week, but they did not decline. Meanwhile, walking, cycling, and other activities boosted lifespan, but not at the same rate. These activities dropped the risk of premature death by about 12 percent.

So, what makes running more advantageous than other exercise?

The researchers admit it's not clear how running directly increases life expectancy, but he suspects it has to do with the lifestyle of those who run. Typically, runners are more health conscious, which could influence their rate of mortality. But one thing remains true: runners appear to live longer, even those who run at slower speeds and mileage.
Read More: This Is Your Mind On Running
A 2015 study published in the Journal of the American College of Cardiology also found speed and mileage have very little influence on mortality. Joggers consistently lived longer than people who did not exercise, with an ideal amount of jogging ranging between one hour and 2.4 hours each week at a slow pace. In other words, plodding joggers tended to live longer than those who ran faster. In fact, those who jogged often and at the fastest pace, or runners, had about the same lifespans as those who didn't exercise at all.

Remember, whether you'd like to go for a run or a jog, go at your own pace, but realize there is a cap for reaping its longevity benefits.

Source: Lee DC, Brellenthin AG, Thompson PD et al. Running as a Key Lifestyle Medicine for Longevity. Progress in Cardiovascular Diseases. 2017.
Running, Rigorous Exercise After A Study Session May Help Improve Memory Retention A 30-Minute Run Fights Alzheimer's, Promotes Weight Loss, And Benefits Your Skin, Mental Health And More

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Running This Much Can Add 3 Years To Your Life

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If you run on a weekly basis, the thought of signing up for a marathon or half-marathon has crossed your mind. Going on tempo runs and doing endurance tests on the roads and trails for hours on end seems challenging, but fulfilling.

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This article is a credible source because:

This is an independent source.

There are also multiple articles that give me similar information.

This source provides me verifiable information.

This source is authorized/informed because she is also a runner.

This source is named because she writes her name at the top of the article, and when I searched her up, she came up.

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Everyone knows that running is a great way to get into shape, but did you know that it can benefit almost every part of your body, as well as lift your mood? Running is incredibly effective at making you healthier in a number of ways. While it may not be everybody's favorite form of exercise, knowing what it can do for your life just may make you look at running in an entirely new light.

Improve Your Health

Believe it or not, running is actually a great way to increase your overall level of health. Research shows that running can raise your levels of good cholesterol while also helping you increase lung function and use. In addition, running can also boost your immune system and lower your risk of developing blood clots.

Prevent Disease

For women, running can actually help to lower your risk of breast cancer. It can also help reduce the risk of having a stroke. Many doctors today recommend running for people who are in the early stages of diabetes, high blood pressure, and osteoporosis, and it is proven to help reduce the risk of having a heart attack. By helping the arteries retain their elasticity and strengthening the heart, your chances of suffering a heart attack can be significantly reduced.

Lose Weight

Running is one of the best forms of exercise for losing or maintaining a consistent weight. You will find that it is a leading way to burn off extra calories and that it is the second most effective exercise in terms of calories burned per minute, following only after cross country skiing.

Boost Your Confidence

Not all of the benefits of running are physical. Running can provide an noticeable boost to your confidence and self-esteem. By setting and achieving goals, you can help give yourself a greater sense of empowerment that will leave you feeling much happier.

Relieve Stress

Stress can actually cause a number of health and mood problems. It can also diminish appetite and sleep quality. When you run, you force your body to exert excess energy and hormones. Running also helps to reduce your chances of developing tension headaches.

Eliminate Depression

When you are depressed, the last thing you likely want to do is to get up and go for a run. Yet you will find that after only a few minutes of running, your brain will start to secrete hormones that naturally improve your mood. In fact, there are few things in the world that can better or more rapidly treat depression than exercise such as running.

It may seem surprising to learn all of the different ways that running can improve your health, but the truth of the matter is that these are only a few of the many benefits that it can offer to your body. Running really is incredibly beneficial to the body, mind, and spirit, and you will find that even short runs can leave you feeling more energized, more focused, and better able to enjoy all that life has to offer.
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Jacquie Cattanach is an avid runner and triathlete whose biggest achievements have been 15 marathons and Ironman Canada. She has learned and experienced a lot of trials and tribulations along the way and she expresses her views through writing on her Online Running Gear Blog and running related information, stories and running product reviews.

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Everyone knows that running is a great way to get into shape, but did you know that it can benefit almost every part of your body, as well as lift your mood? Running is incredibly effective at making you healthier in a number of ways.

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How Can I Use Sketchnoting To Make Learning More Interesting For Me?

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How Can I Use Sketchnoting To Make Learning More Interesting For Me?

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Marathon: Exercising and running towards a healthy heart and more, Sport News & Top Stories - The Straits Times

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Marathon: Exercising and running towards a healthy heart and more, Sport News & Top Stories - The Straits Times

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Use this article to connect with audience.

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It is less than two months before the biggest running event of the year - the Standard Chartered Singapore Marathon (SCSM).

If you are one of the 50,000 who have signed up for the event, I hope your race preparation has been going smoothly, especially if you have been following the training tips from #RunWithMok.

While it is encouraging to see more Singaporeans participating in the SCSM and other similar sporting events in recent years, there is still a lot of room for improvement when it comes to physical activity in Singapore.

According to a 2015 survey by Sport Singapore, almost half of all Singaporeans do not exercise regularly (defined as at least once a week of physical activity or sport). The most common reason cited for this is the lack of time.

A great way to overcome this barrier is brisk walking or running.

It is free of charge, does not require fancy equipment apart from a pair of sports shoes, can be done indoors or outdoors, alone or with a group, at any time and virtually any place for as long or as short as one wishes.

There is a common misconception that exercise needs to be vigorous to reap benefits, but this is far from the truth.

Research involving large populations has shown that as little as five to 10 minutes a day of running at slow speeds reduces the risk of death and heart disease significantly.

In other words, every bit of exercise counts and a little truly goes a long way.

Even in those who have suffered heart attacks, regular supervised exercise - such as that prescribed by a cardiac rehabilitation programme - lowers the likelihood of premature death, getting another heart attack and repeat hospitalisation.

Furthermore, conditions that may worsen heart disease, such as high blood pressure, elevated cholesterol and diabetes are better controlled in those who exercise regularly.

Engaging in regular exercise does far more than just improving heart health.

Researchers compared sedentary individuals with those who exercised regularly and found that active individuals had much lower instances of diabetes, stroke and cancer (in particular breast and colon cancers).

Mental well-being also benefits from regular exercise as those who were more active were less likely to develop depression.

Contrary to popular belief, regular exercise also managed to reduce pain and improve function in those suffering from osteoarthritis of the knees rather than worsening it.

At the other end of the spectrum, exercise continues to benefit those who engage in high levels of exercise regularly, including elite athletes.

Although there have been reports of a variety of heart conditions such as irregular heart rhythms and scarring of the heart muscle in individuals who have been exercising at a high intensity for decades, no definite link has been established.

Exercise is beneficial for almost everyone, and even small amounts done on a regular basis reap impressive rewards.

For those training for the SCSM or already exercising regularly, give yourself a pat on the back and take heart in the amazing health benefits you will enjoy.

For those who are thinking of starting regular physical activity, please progress in a slow and steady manner.

If you have pre-existing heart disease or chronic conditions such as diabetes, remember to exercise caution and consult your doctor before you begin any strenuous exercise.
*Dr Yeo Tee Joo is a consultant with the National University Heart Centre and part of the multi-disciplinary team at the NUH Sports Centre.

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Marathon: Exercising and running towards a healthy heart and more

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It is less than two months before the biggest running event of the year - the Standard Chartered Singapore Marathon (SCSM). If you are one of the 50,000 who have signed up for the event, I hope your race preparation has been going smoothly, especially if you have been following the training tips from #RunWithMok.

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An Hour of Running May Add 7 Hours to Your Life - The New York Times

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An Hour of Running May Add 7 Hours to Your Life - The New York Times

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So for the new study, which was published last month in Progress in Cardiovascular Disease, Dr. Lee and his colleagues set out to address those and related issues by reanalyzing data from the Cooper Institute and also examining results from a number of other large-scale recent studies looking into the associations between exercise and mortality.

Over all, this new review reinforced the findings of the earlier research, the scientists determined. Cumulatively, the data indicated that running, whatever someone's pace or mileage, dropped a person's risk of premature death by almost 40 percent, a benefit that held true even when the researchers controlled for smoking, drinking and a history of health problems such as hypertension or obesity.

Using those numbers, the scientists then determined that if every nonrunner who had been part of the reviewed studies took up the sport, there would have been 16 percent fewer deaths over all, and 25 percent fewer fatal heart attacks. (One caveat: the participants in those studies were mostly white and middle class.)

Perhaps most interesting, the researchers calculated that, hour for hour, running statistically returns more time to people's lives than it consumes. Figuring two hours per week of training, since that was the average reported by runners in the Cooper Institute study, the researchers estimated that a typical runner would spend less than six months actually running over the course of almost 40 years, but could expect an increase in life expectancy of 3.2 years, for a net gain of about 2.8 years.

In concrete terms, an hour of running statistically lengthens life expectancy by seven hours, the researchers report.

Of course, these additions "are not infinite," Dr. Lee says. Running does not make people immortal. The gains in life expectancy are capped at around three extra years, he says, however much people run.

The good news is that prolonged running does not seem to become counterproductive for longevity, he continues, according to the data he and his colleagues reviewed. Improvements in life expectancy generally plateaued at about four hours of running per week, Dr. Lee says. But they did not decline.

Meanwhile, other kinds of exercise also reliably benefited life expectancy, the researchers found, but not to the same degree as running. Walking, cycling and other activities, even if they required the same exertion as running, typically dropped the risk of premature death by about 12 percent. (To make my own biases clear, I run but I also love cycling and I walk my dogs every day.)

Why running should be so uniquely potent against early mortality remains uncertain, Dr. Lee says. But it is likely, he says, that it combats many of the common risk factors for early death, including high blood pressure and extra body fat, especially around the middle.

It also raises aerobic fitness, he says, and high aerobic fitness is one of the best-known indicators of an individual's long-term health.

Of course, the findings in this new review are associational, meaning that they prove that people who run tend also to be people who live longer, but not that running directly causes the increases in longevity. Runners typically also lead healthy lives, Dr. Lee says, and their lifestyles may be playing an outsize role in mortality.

But even taking that possibility into consideration, he says, the data suggest that running could add years to our lives.

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An Hour of Running May Add 7 Hours to Your Life

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So for the new study, which was published last month in Progress in Cardiovascular Disease, Dr. Lee and his colleagues set out to address those and related issues by reanalyzing data from the Cooper Institute and also examining results from a number of other large-scale recent studies looking into the associations between exercise and mortality.