Now everyone knows that exercise has many benefits, and one of those benefits is the ability to prolong life. This is true even for people who are already in their 60s or 70s.
In fact, a recent study published in the journal JAMA Network Open found that women age 65 and older who met recommendations for at least 2.5 hours of aerobic exercise and at least two days of strength training per week had lower risk of all-cause mortality than others.
What is the specific exercise that helps you live longer? According to a study published in the Journal of the American College of Cardiology and Progress in Cardiovascular Diseases, running can extend life by up to three years. It’s true: running prolongs life, even if you only run five minutes a day. Most notably, study subjects who ran lived about three years longer than non-runners, even if they were overweight, drank, smoked, or ran slowly or sporadically.
How is it possible ? Good question.
What exactly did the researchers find when reviewing this study?
Running reduces the risk of premature death by almost 40%, even after taking into account a history of health problems such as obesity or hypertension, smoking and alcohol consumption.
Extrapolating from these data, the researchers concluded that if the non-runners in the study started running, there would be 16% fewer deaths and 25% fewer fatal heart attacks.
You may be wondering, for running to be an exercise that helps you live longer, how many miles a week should I run? Here’s what’s fascinating:
Perhaps most interestingly, the researchers calculated that, hour after hour, running statistically puts more time back into people’s lives than it consumes. Counting two hours of training per week, since that’s the average reported by runners in the Cooper Institute study, the researchers estimated that a typical runner would spend less than six months running over a nearly 40-year period, but could expect an increase in life expectancy of 3.2 years, a net gain of about 2.8 years.
Running for just five minutes a day has beneficial effects on longevity, with the power to extend life reaching a plateau at around four hours of running per week. However, running for more than four hours a week showed no negative effects, just a plateau, meaning there is no harm in long runs, as long as enough recovery and rest time is given between workouts.
The reasons for these results are not yet clear and it does not mean that running necessarily leads to greater longevity. Running is most likely because it helps fight many health problems, such as high blood pressure and excess weight, improves overall health, which in turn promotes longevity. In fact, running is not the only exercise that helps you live longer. Walking, cycling, and other exercises have also been shown to reduce mortality risk by about 12%. But it is running that seems to be the most effective exercise to live longer.
running and telomeres
In addition to fighting high blood pressure, obesity, heart disease and more, running appears to lengthen telomeres, segments of DNA at the end of our chromosomes that control aging.
One of the largest telomere studies to date has provided insight into the effect of telomeres on a person’s health. The researchers collected saliva samples and medical records from more than 100,000 participants. Their findings showed that shorter-than-average telomere length was associated with an increased risk of death, even after adjusting for lifestyle factors, such as smoking, alcohol use, and education, which are related to age. telomere length.
The study found that people with the shortest telomeres, about 10% of study participants, were 23% more likely to die within three years than those with the longest telomeres. Although science is still not 100% sure how telomere length affects our aging, it is clear that the longer our telomeres, the better. Luckily, it turns out that running helps lengthen telomeres. A study published in the New York Times on how exercise keeps cells young found that middle-aged adults who jogged vigorously (45 to 50 miles per week) had 75 percent more damaged telomeres on average than their sedentary counterparts.
While running is clearly an exercise that helps you live longer, you don’t want to live in pain either. This means learning to run properly and being light on your feet.
Based on research published in the British Journal of Sports Medicine and advice from Harvard researchers, take the following tips to heart when running:
– Try to land closer to the midfoot if you are a hooker. Most runners land naturally lighter when they’re off the heel.
– Slightly increase your pace, that is, the number of steps you take per minute. This seems to reduce the pounding of each stride.
– Imagine running on eggshells or trying to “run on water”, so to speak, trying to stay light on your feet.
– Do not overdo it. This causes a huge impact and a shock wave that travels throughout the body. It also causes the body to slow down, making it work harder to keep up.
– If you focus too much on the forefoot strike, you run the risk of over-striding and causing more stress. On the contrary, as we have pointed out, heel strike is bad. So focus on a flat, mid-foot strike. A very hard hit with the forefoot or rearfoot is bad.
– Increase the cadence of your strides. A high stride cadence allows your stride to be short and your bounce to be springy.
– Upright posture is important. If you lean forward, your upper body experiences significant angular torque, causing your body to tend to fall forward, which increases pressure on your lower body.
– Be relaxed. Don’t waste your efforts contracting your upper body.
Also, keep these beginner running tips in mind if you want to dive into this exercise that helps you live longer:
Set a goal and run regularly
Incorporate burst training
Carry the right fuel before and after the race
Choose the right shoes
attention to surfaces
listen to your body
Other exercises that help you live longer
Running is not the only exercise that helps you live longer. As mentioned, walking, cycling, and other exercises can also prolong life, as can strength training and high-intensity interval training. A 2017 study published in Cell Metabolism examined 72 healthy but sedentary men and women, age 30 and younger or age 64 and older, for 12 weeks. Participants were assigned to one of four exercise groups. The control group did not exercise. One group rode stationary bikes for 30 minutes a few times a week and did light weight training on other days; another group did heavy weight training several times a week; and the final group participated in brief interval training on a stationary bike three times a week, resting for three days and then starting over.
This is what the researchers found:
High-intensity interval training improved age-related muscle mitochondrial decline.
Training adaptations resulted in increased gene and protein transcripts from ribosomes.
Changes in RNA with training overlapped little with corresponding protein abundance.
The increased abundance of ribosomes and protein synthesis explains the gains in the mitochondria.
What does it mean ?
It appears that the decline in muscle cell health associated with aging is “corrected” by exercise, especially intense exercise. In fact, cells from older people responded slightly more vigorously to intense exercise than cells from younger people. Which suggests that it’s never too late to benefit from exercise. This shows that HIIT workouts and strength training can help slow muscle aging, which also makes them good for longevity.
According to a study published in the Journal of the American College of Cardiology and Progress in Cardiovascular Diseases, running can extend life by up to three years. Running reduces the risk of premature death by almost 40%, even after taking into account a history of health problems such as obesity or hypertension, smoking and alcohol consumption. The researchers estimated that a typical runner would spend less than six months running over a period of almost 40 years, but could expect an increase in life expectancy of 3.2 years, a net gain of about 2.8 years.
This could be because running helps fight conditions that increase mortality risk, such as high blood pressure, obesity and heart disease, and also appears to lengthen telomeres, segments of DNA located at the end of our chromosomes that control aging . The researchers note that running doesn’t directly increase longevity, but runners seem to live longer, in part for the reasons mentioned above. Other exercises that help you live longer include walking, biking, weight training, and HIIT workouts, among others.
And if you plan a few minutes of walking in this icy environment?
A new study shows that taking a walk in a winter environment can boost your self-confidence.
An international team found that spending time in a snowy environment can improve people’s perception of their own bodies. While previous studies have shown that green areas, such as parks and forests, and blue areas, such as lakes and rivers, can improve body image. The new report is one of the first to link ‘white spaces’ with body self-image.
The researchers sent 87 women in small groups to a snowy forest. The participants had an average age of 24 years. Before and after taking a walk through a snowy area in the Silesia region of Poland. Each participant completed a self-appreciation form and answered a questionnaire that aims to determine the link between nature and self-compassion. The study found that spending a short amount of time in a snowy landscape, in this case around 40 minutes, had the power to stimulate appreciation of one’s own body.
“These features of natural environments are believed to limit negative thoughts related to appearance and divert attention from an aesthetic view of the body to a greater appreciation of its functionality. the study authors write in the International Journal of Environmental Research and Public Health.
Here’s why you should opt for winter rides:
Improve your mood naturally.
Nothing can match the power of fresh air and sunlight. Both are good for morale and help to overcome the winter blues. Not to mention, this breath of fresh air will allow you to clear your mind while reducing your stress level.
Sure, we like to walk for our general well-being and fitness, but burning a few extra calories is a must. Because your body is also working to stay warm, research suggests that a walk in cold weather burns more calories. So if you’re walking to lose weight, pick up the pace and start your winter walk.
Activate your immune system.
Studies have shown that walking outside in winter can wake up your immune system and reduce inflammation. All it takes is 30 to 45 minutes of moderate aerobic activity a day to increase the number of immune system cells needed to fight off winter colds.
Get energized without caffeine.
A walk in cold weather has been shown to lead to a significant energy boost that lasts for hours after the walk. So when your eyelids start to droop in the middle of the day, ditch the beer and walk briskly.
Change your body fat percentage.
During winter, our bodies work hard to stay warm. And what helps you do that is brown fat. This study shows that prolonged exposure to colder temperatures helps convert our white fat, which causes obesity, into brown fat, which has warming and metabolism-boosting properties. This is a sports challenge we can support!
Discover a different world.
There is something about a fresh snowfall or fresh air that helps us gain a new perspective. As you go on your winter hike, watch for a change of scenery. The sound of your steps. And the creatures frolicking in their warm winter coats. You could rediscover why you love your surroundings.
Winter often gives us cleaner air. The reduction of external pollutants and allergies gives us the opportunity to breathe deeply and offer our body fresh, calming and purifying breath.
fall asleep faster.
We all know that cooler temperatures help you sleep better. In addition to walking in winter, it takes less time for the body temperature to cool down. You may notice that it is a little easier to fall asleep at the end of the day. This will allow you to spend a quieter night.
5 essential rules to clean your Gua Sha
When it comes to taking care of your Gua Sha, there are some golden rules that you should always follow. By following these tips, you can keep your Gua Sha in top condition and ensure you get the most out of this amazing tool! So what do you need to know? Read on for all the details!
Gua Sha is a traditional Chinese healing technique that involves scraping the skin with a smooth, flat tool. This practice is believed to improve circulation and promote healing. If you plan to use a Gua Sha tool, it is important to clean it properly to avoid infection. Here are the five essential rules for cleaning your Gua Sha tool:
Rinse the tool with warm water after each use.
While there are many benefits to using a Gua Sha tool, it is important to properly clean it after each use. Rinsing the tool under warm water can help remove any dirt or debris that may be stuck to it. This simple step helps prevent infection and keeps the tool clean for next time.
Use a mild soap or detergent if necessary.
This helps prevent the spread of bacteria and ensures that the tool remains in good condition. A mild soap or detergent can be used to clean the tool, and it is also important to sterilize it before each use.
Avoid the use of aggressive or abrasive chemicals.
Gua Sha tools are an essential part of Traditional Chinese Medicine and can be very effective in treating a myriad of ailments. However, it is important to take care of your Gua Sha tool to ensure that it stays in good condition. To do this, avoid using harsh or abrasive chemicals to clean it. Harsh chemicals can damage the delicate surface of the tool, and abrasives can cause scratches that can dull its appearance.
Dry the tool completely before storing it.
If you have ever used a Gua Sha tool, you know that it is important to dry it completely before storing it. Here’s why: When water remains on the tool, it can cause rust and corrosion. This not only damages the tool, but can also lead to the growth of bacteria. Also, water can make the tool brittle and break more easily. By drying your tool completely after each use, you can help extend its life and prevent potential problems.
Store the tool in a clean, dry place when not in use.
The Gua Sha tool is usually made of jade or other hard, smooth stones, and can be used on the face, neck, back, and other parts of the body. This helps prevent the spread of bacteria and ensures that the tool remains effective. It is also important to store the Gua Sha tool in a safe place where it is not at risk of being damaged or lost. With proper maintenance, a Gua Sha tool can last for many years. By following these simple guidelines, you will ensure that your Gua Sha tool remains clean and safe to use.
How to choose it well?
Gua Sha is often used to treat pain, swelling, and bruising, but it can also be used preventatively or simply to enjoy the relaxing benefits of massage. When choosing a Gua Sha tool, it is important to consider the size, shape, and material of the tool. The size should be appropriate for the area you want to treat, and the shape should be comfortable to hold and handle. The material of the tools can vary, but many people prefer soft materials like jade or rose quartz. With so many options available, choosing the right Gua Sha tool can seem daunting. However, by considering your needs and preferences, you can find a tool that will help you reap the full benefits of this age-old therapy.
These 8 golden rules must be taken into account for a serene digestion
If you’re like most people, you want to avoid bloating and feel your best. But sometimes it’s hard to know what to eat and what to avoid. These are the golden rules of the diet, laid out by a dietitian, that will help you keep your tummy happy and avoid bloating.
Eat slowly and chew your food well.
As any nutritionist will tell you, there are some benefits to chewing your food slowly and completely. When you chew your food slowly, you not only prevent bloating, but also aid in the digestion process. This is because when you chew slowly, you increase the surface area of the food, which allows digestive enzymes to break it down faster and more efficiently. Also, chewing slowly allows you to savor the flavor of your food and feel more satisfied after eating.
Avoid carbonated drinks.
The carbonation of carbonated drinks can cause bloating by trapping gas in the stomach. Upset stomach and bloating are among the top reasons people cut carbonated beverages out of their diets. Dietitian Dr. Nadia Ismail advises replacing soft drinks with water or herbal teas. She also suggests consuming natural probiotics, such as yogurt and sauerkraut, to aid digestion.
Dr. Nadia Ismail says cutting out carbonated drinks is one of the best things you can do for your health. “It’s not just the sugar they contain that’s bad for your health, it’s also the carbonation. When you drink a lot of soda, you’re essentially giving yourself a constant stomach ache. If you suffer from bloating, quitting soda is a good starting point. Try replacing them with healthier alternatives and see if that makes a difference.
Eat more fiber-rich foods.
Foods like beans, legumes, and whole grains promote circulation in the digestive system, which can help reduce bloating.
Fiber helps bulk up your stool and supports regularity, which can help decrease trapped gas. Also, high-fiber foods are often high in water content, which can help soften stool and prevent constipation. If you’re not used to eating a lot of fiber, start small and gradually increase your intake to avoid digestive upset.
Avoid foods high in fat.
Fatty foods tend to stay in the stomach longer, which can cause bloating and indigestion. Additionally, fatty foods can also lead to weight gain, which can put extra strain on the stomach and intestines, exacerbating the problem. If you’re looking to avoid bloating, focus on light, easy-to-digest meals. Simplicity is often the best solution.
Don’t eat too much at one time.
When you eat more than your stomach can comfortably hold, it stretches like a balloon and your digestive muscles have to work overtime to break down the food. This can lead to fermentation and gas production, which can cause pain, cramps, and flatulence. You may also feel lethargic and bloated. Try to eat smaller meals more frequently and take time to chew your food well. You’ll be glad you did when your stomach is comfortable and flat.
It is important to make sure you get enough exercise. Dietitian Dr. Nadia Ismail explains that “Exercise helps move gas through the intestines and also relieves stress, which can contribute to bloating. She recommends getting 30 minutes of moderate exercise each day. Additionally, she advises avoiding processed foods and drinking plenty of water. By making these simple changes, you can help prevent bloating and feel happier and healthier.
Reduce stress in your life.
When we are stressed, our bodies go into “fight or flight” mode and release hormones like cortisol. This triggers changes in our digestive system, which can lead to reduced motility and increased inflammation, two factors that can cause bloating. So if you’re looking to reduce your bloat risk, it may be worth taking a closer look at your stress levels. Taking a little time each day to relax and de-stress could make all the difference in your digestive health.
Tell your doctor about the medicines you are taking.
Did you know that the medications you take can also contribute to swelling? It is right ! Even some over the counter medications can make your stomach bloated. If you suffer from bloating, it would be a good idea to take a closer look at your medication list.
Certain types of medications can cause bloating by interfering with the digestive process. For example, antibiotics kill both the good and bad bacteria in the intestine, which can lead to indigestion. Pain relievers like ibuprofen and aspirin can also irritate the digestive tract and cause bloating. If you regularly take any of these medications, ask your doctor about alternatives that don’t upset your stomach. They may be able to prescribe another medication or suggest ways to reduce side effects.
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