Running
The Best Anti-Aging Solution
A new study conducted by Stanford University School of Medicine shows that runners who ran regularly over several years suffered fewer disabilities, enjoyed a longer span of active living and decreased their risk of death by 50 percent compared to their sedentary counterparts. It also showed that running delayed the onset of age related disability by 16 years. Even more convincing is John J. Ratey's Spark:The Revolutionary New Science of Exercise and the Brain (New York: Little, Brown and Company, 2008), in which Ratey , compiling research done within the past 30 years, produces convincing evidence of the effects of exercise on the body and brain. Ratey, Associate Professor at Harvard Medical School and an avid runner himself, claims that evidence of the anti-aging benefits of running is incontrovertible. Running turns back the clock because it improves the heart, the immune system, the brain and emotional well-being.
Running Improves the Heart and Immune System
A strong heart reduces resting blood pressure, which means less strain on blood vessels in body and brain. Running releases growth factors that promote the growth of new cells which in turn build extra circulation routes protecting the heart from blockage. Running releases nitric oxide, a gas that widens arterial passageways and increases blood volume. Increased blood flow reduces the hardening of brain arteries and counteracts heart damage.Even moderate running strengthens the immune response. It rallies the immune system's production of antibodies and lymphocytes or T-cells that fight off cancer and infections.
Running Improves the Brain
The best way to prevent Dementia or Alzheimer's disease is to build a strong brain. Neurodegenerative diseases in aging are primarily due to the loss of connectivity in the brain. Running creates new neurons and strengthens the connections between brain cells. A moving body increases neuroplasticity and neurogenesis, both of which diminish with age.
Running Improves Emotional Well-Being
A better brain means a stronger sense of emotional well-being. Why? Healthy aging is based on the desire to stay active and engaged with the world. Running turns back the clock by fostering this sense of challenge and engagement. It increases the body's release of dopamine, a neurotransmitter that affects the reward and motivation centers of the brain. Running also releases endorphins and serotonin, both of which contribute to emotional well-being.
What Does the Best Anti-Aging Workout Regimen Look Like?
According to John Ratey M.D., the best regimen begins well before one's senior years. The regimen should be consistent and moderately intense. The best regimen would be some form of aerobic activity six days a week, for 45 minutes to an hour.
4 days a week running/aerobic activity at 65-75% of maximum heart rate for 45 minutes to an hour.
2 days a week of intense, shorter runs/aerobic activity (30 minutes) at 75-85% of maximum heart rate.
2 sessions a week of strength training with weights.
2 sessions a week of balance and flexibility exercises like yoga, tai chi, dance or martial arts.
For those who are in their senior years and have never exercised, he recommends consulting with a doctor first before exercise. They should start with low-intensity aerobic activity like walking until they are ready to increase intensity and time.
Running is the best anti-aging solution because it benefits the heart, the immune system, the brain and emotional well-being. It is also easy on the pocket.
The Runner
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