Running Just 5-10 Minutes A Day Could Increase Life Expectancy

 Running Just 5-10 Minutes A Day Could Increase Life Expectancy

The Physical Activity Guidelines for Americans recommend adults engage in high-intensity exercise, such as running, for a minimum of 75 minutes a week. But a new study from Iowa State University suggests that running at a slow speed for just 5-10 minutes a day can significantly reduce mortality risk, and running for any longer may actually do more harm than good. The research team, led by Duck-Chul “D.C.” Lee, an assistant professor of kinesiology at Iowa State, recently published their findings.

For their study, Lee and colleagues assessed the data of 55,137 adults between the ages of 18 and 100 years, who were followed-up for an average of 15 years.

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Participants’ physical activity habits were disclosed through a medical history questionnaire. The team also analyzed the causes of any deaths that occurred during the follow-up, before looking at the amount of exercise each individual participated in every week.

During the follow-up period, 3,413 participants died from all-causes, while 1,217 died from cardiovascular causes. Of these, 24% participated in running on a weekly basis. The team found that participants who engaged in running each week were 30% less likely to die from all-causes and 45% less likely to die from cardiovascular causes, compared with those who did not participate in running. Overall, runners were likely to live 3 years longer than non-runners. But most interestingly, the researchers found that these reduced mortality risks were the same among participants who ran less than an hour a week and those who ran more than 3 hours a week. Even those who ran 5-10 minutes a day at a slow speed showed significantly reduced all-cause and cardi-ovascular mortality risk, com-pared with non-runners, according to the team.

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Lee says, “Running is good for your health, but more may not be better. You don’t have to think it’s a big challenge. We found that even 10 minutes per day is good enough. You don’t need to do a lot to get the benefits from running.” Lee notes that it may actually be better to run for only 5-10 minutes a day, as running for long periods could cause more harm than good. It could cause bone and joint damage, for example, and even heart attacks. “With too much of vigorous-intensity aerobic exercise, there might be a side effect,” says Lee. “Is there any limit that we shouldn’t go over? It is possible that people who do too much might be harming their health.” But he notes that further studies looking at the side effects of high-intensity exercise need to be conducted before any firm conclusions can be made.

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For now, the researchers say their find-ings emphasize the significant health benefits that can be gained from just running a few minutes each day. “This study may motivate healthy but sedentary individuals to begin and continue running for substantial and attainable mortality benefits,” they conclude. Christopher Allen, senior cardiac nurse at the British Heart Foundation in the UK, says that many people do not manage to achieve the current recommendations for weekly physical activity, but he notes that this study shows how small amounts of exercise can go a long way. “What this study proves is that when it comes to keeping physically active, every step counts towards helping you main-tain a healthier heart,” he says. “Breaking your exercise down into 10-minute chunks can make this goal much more achievable and can help prolong your life by reducing your risk of dying from cardiovascular disease.”

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Source: http://www.medicalnewstoday.com

Provided by Rebecca McGonigle of the Valley Schools Employee Benefits Trust (VSEBT) in the August 2014 Wellstyles Monthly Newsletter.

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Live Longer: Strategies To Add Extra Years To Your Life

Live Longer: Strategies To Add Extra Years To Your Life

 

Live Longer

By Corrie Pikul

While we’re waiting for some brilliant chemist to discover the elixir for eternal life, these simple, doable strategies can help you buy a little extra time.

1. Stand up while reading articles like this one… and (especially) while watching TV. Australian researchers determined that every hour of couch-potato-ness docks 21.8 minutes from a person’s life.

2. Join a book club. People with a solid group of friends are 50 percent more likely to survive at any given time than those without one, found Carlin Flora while researching her book Friendfluence. Researchers from Brigham Young University calculated that being a loner is an equivalent mortality risk to smoking 15 cigarettes a day, says Flora — even riskier than being obese or not exercising.

3. Better yet, join a French Words et Wine or Mandarin for Beginners group. Canadian scientists used CT scans to compare the brains of bilingual and monolingual Alzheimer’s patients and found that being able to speak multiple languages seemed to keep patients cognitively agile for longer. Protective benefits start in childhood, but the research suggests that picking up a new language later in lifemay also help stave off dementia.

4. Nurture your java habit. Drinking four cups of brewed coffee (or the amount of caffeine that you’d get in one Starbucks venti) a day has been linked to as much as a 50 percent lower risk of developing type 2 diabetes, a 25 percent lower risk ofendometrial cancer, and a 20 percent lower risk for depression. (Keep in mind that this daily amount may cause those who are new to the coffee habit to feel jittery and have trouble sleeping).

5. … or fill your mug with tea. In a study of more than 40,500 Japanese men and women, those who drank five or more cups of green tea every day had the lowest risk of dying from heart disease and stroke. Other studies involving black tea showed similar results — but adding milk may cancel out tea’s cardiovascular benefits. Whatever color tea you choose, drink it black, or with honey and lemon.

LIFE EXPECTANCY SUPER-FOOD: GREEN TEA

LIFE EXPECTANCY SUPER-FOOD: GREEN TEA

ALTLose Weight and Live Longer With Green Tea!

Entering Green Tea into our database of Life Expectancy Super Foods is hardly a surprise. The health benefits have been so extensively researched the scientific community’s awareness of its potential benefits are well known. Thousands of studies on the benefits of Green Tea can be found in the Pub Med database alone. The evidence could not be more convincing, in our view, that Green Tea drinkers have lower risk for a wide range of diseases, from simple bacterial or viral infections to chronic degenerative conditions including cardiovascular disease, cancer, stroke, periodontal disease, and osteoporosis. The latest studies provide an even deeper understanding of the ways in which green tea benefits your health.

In addition to all the health benefits the natural antioxidants in Green Tea provide, there is substantial evidence it can help you lose weight. The great thing about this tea is that it has critical vitamins that helps raise the metabolism rate of your body. This means that you will be able to burn fat much more efficiently which leads to increased energy helping you stay active. If you are overweight, then you will without doubt want to drink this tea as it has properties that naturally help the body burn fat at the same time it helps keep your body healthy.

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GREEN TEA STUDY FINDINGS

A Japanese study published in the September 2006 issue of JAMA is especially convincing that drinking green tea lowers risk of death due to all causes, including cardiovascular disease. Shinichi Kuriyama, M.D., Ph.D., of the Tohoku University School of Public Policy, Sendai, Japan, and colleagues examined the association between green tea consumption and death due to all causes, cardiovascular disease (CVD), and cancer.

The study, which began in 1994, followed 40,530 adults, ranging in age from 40 to 79, in northeastern Japan for up to 11 years. Within this region, 80% of the population drinks green tea with more than half consuming at least 3 cups a day. Compared with participants who consumed less than 1 cup of green tea per day, those drinking 5 or more cups a day had a significantly lower risk of death from all causes and, specifically, risk of death from CVD, with women receiving even stronger protection than men: Given the significant benefit green tea can provide, even to those who are not especially health conscious, imagine how much it might benefit you as a part of a healthy diet and lifestyle!  Tom LeDuc

Enjoyment of life ‘key to living longer’

reposted from BBC News

Enjoyment of life ‘key to living longer’

By Hannah Richardson BBC News education and family reporter

Older cyclists
The study suggested those who were physically active remained healthy longer.
Those who enjoy life the most are three times more likely to live a little longer than those who enjoy it the least, a study of ageing suggests.

University College London researchers’ study of 10,000 English people also suggested future disability and poor health could be predicted by the state of a person’s mind.

The team said the effects were “large” and independent of age, sex and wealth.

Happiness could be used to spot people at risk of ill health, they added.

Researchers tracked the psychological well-being of 10,000 people aged 50 to 100 over nine years as part of the university’s English Longitudinal Study of Ageing.

They interviewed the participants three times between 2002 and 2011, assessing them using three measures of psychological well-being and testing their enjoyment of life with a series of questions.

They found that those recorded as having the greatest enjoyment of life at first interview were more likely than other participants to still be alive nine or 10 years later.

‘Greater enjoyment’

“The difference between those who enjoyed life the most and those who enjoyed life the least was marked, with nearly three times more people dying in the lower than greater enjoyment group,” the study said.

Prof Andrew Steptoe, who led this part of the research, said: “What we have found is over a nine year period that about 20% of people will pass away during this time.

“What we found is that out of those people in the highest third of people with the most enjoyment, 9.9% died. Of people in the lowest third of enjoyment 28.8% of them died.

“This was the case even when factors such as age were taken into account, we still find this protective effect of enjoyment.”

‘Socially isolated’

Prof Steptoe said this could be happening because the kind of people who are happy are the kind who take care of themselves and are therefore quite healthy.

He also suggested that people of a happy disposition were less stressed.

And he also suggested that environmental factors, such as strong social networks, could be at play.

The report also found that one in six people in England aged over 50 were socially isolated.

The Elsa research team, which comprises researchers from UCL, NatCen Social Research, the University of Manchester, and the Institute for Fiscal Studies, found the wealthier over-50s were half as likely to become socially isolated than the least wealthy.

Top Ways To Live a Long, Health Life!

TOP TIPS TO LIVE A LONG, HEALTHY LIFE

There aren’t any shortcuts to living healthily; and life comes with no guarantees – but here is an interesting infographic from Confused.com that illustrates some ideas that might see you living a healthier, longer life.

Source: Confused.com

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