Tag Archives: running

Exercise can make your body feel younger. . . and (maybe) actually make it younger?

Can 1 Minute of Exercise Possibly be Useful?

You may have noticed (or perhaps soon will) this article from the NY Times earlier today with an enticing headline: Only a single minute of high intensity exercise can replace 45 minutes of moderate exercise. This seems like good news for those of us who are always pressed for time to find time for exercise. But we need to delve into the details of this study before drawing broad conclusions about the optimal duration of exercise.

The study in question showed that an exercise routine using high intensity exercise for one minute of total duration (in a routine that took 10 minutes total including warmup and rest periods) had similar benefits to a longer routine of moderate exercise in this study group of 25 subjects. It suggests that incorporating intervals of high intensity exercise can shorten the amount of time needed to obtain long-lasting health benefits.

I do think this is an enticing concept and it is a very good reminder that adding interval training can be quite beneficial to our health and our fitness goals. But we need to remember why we advocate for physical activity for wellness and disease prevention. Exercise should not be a “bitter medicine” taken as quickly as possible, but should be considered a desired component of our day-to-day lifestyle. Therefore I think that moderate exercise, such as brisk or sustained walking, as well as light jogging, can have much broader benefits, such as improving our mental state, helping concentration and sleep, and of course improving our long-term health and disease prevention.

This article is certainly a useful reminder that adding intervals to exercise, for those of us who are physically able, can help us reach our fitness goals quicker and more successfully. However, these type of programs can also increase the risk of injury or worsen underlying medical conditions. Therefore, high intensity exercise regimens should only be undertaken with the guidance of a fitness professional, and for those with chronic heart or other medical conditions, with the approval of our personal physician or health care provider.

Here is the link to full article.

VIDEO: Which Exercise is Best for Preventing Heart Disease?

What is the “right dose” of exercise for a long and healthy life?

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For some guidance, here is a nice summary from the New York Times of some recent research. . . .

Exercise has had a Goldilocks problem, with experts debating just how much exercise is too little, too much or just the right amount to improve health and longevity. Two new, impressively large-scale studies provide some clarity, suggesting that the ideal dose of exercise for a long life is a bit more than many of us currently believe we should get, but less than many of us might expect. The studies also found that prolonged or intense exercise is unlikely to be harmful and could add years to people’s lives. Click here for the full article.

The conclusions?

1. The recommended weekly does of 150 minutes of exercise is a good starting point, but those who are able should strive for more, up to an hour a day of moderate exercise (such as steady walking)

2. Adding more intense exercise for short periods (jogging or brisk walking) is even more beneficial.

3. While more intense training, such as distance running, may not be harmful, the overall benefit on longevity is questionable. This should not stop those who are able from pursuing vigorous exercise,

Is “Too Much” Exercise Harmful? Some New Information. . .

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We have known for some time that physically active individuals have a longer life span and are overall healthier than those who are sedentary. This certainly extends to heart disease, where exercise clearly has a beneficial effect for both prevention and therapy. But more recent research into “extreme” levels of exercise, especially endurance running, is raising questions about whether it is possible to exercise too much. This is becoming a controversial and heavily debated topic in the world of sports medicine.

Recently, a new study was released which adds important information to this debate. This was a very detailed study in Europe of individuals over many years to try to link the degree of jogging with overall mortality and cardiovascular health. Called the Copenhagen Heart Study, this particular analysis identified over 1000 active joggers and followed them for over 12 years. Not surprisingly, those who exercise either mild or moderate amounts were healthier and lived longer than their sedentary counterparts. What was most interesting however, is that those who ran the most vigorously (defined as 4 or more sessions weekly, or high intensity sessions) actually did not have improved survival compared to the sedentary non-runners. This suggests that perhaps more extreme levels of running may actually be harmful. In fact, other studies have suggested a similar connection, such as a higher risk of irregular heart rhythms in those who participate in extreme sports. The study did have some limitations as it did not address other types of exercise, the participants were not randomized, and the limited number of participants prevented detailed analysis and comparisons.

So, for overall wellness and heart health, what level of exercise should we recommend? Here are some guidelines:

1. Remember, always check with your physician or other health provider to determine whether physical activity is appropriate for your specific medical condition.

2. This study adds to the evidence that light and moderate exercise is clearly beneficial. The current recommendation by the American Heart Association is 150 minutes a week of moderate exercise. That could include brisk walking, light or moderate jogging, or many other types of aerobic activity. However, as we previously reported, even very short sessions of exercise can be beneficial.

3. High-intensity exercise, defined as 4 or more sessions a week, or frequent sessions of very high intensity activity (for example, running > 7 MPH) , may not be optimal for long-term health and survival. There is still minimal evidence that this level of exercise is actually harmful, but the benefit may not be as high as for those that stick to moderate exercise.

4. For those who elect to perform higher intensity exercise, it may be reasonable to cycle the periods of high activity with “down time”or cross-training with other less-intense types of exercise. There is still really no evidence that any particular type of aerobic exercise is best, so an active lifestyle that focuses on a mix of activities may be optimal.

Other than perhaps diet, an active lifestyle is still the single most effective way to prolong our lives and prevent disease. We hope you will join the HeartHealth Docs in participating in the upcoming Capital City Half Marathon and the New Albany Walking Classic.

Here is a reference to the study mentioned and this article.

Here is our overview of exercise, and an additional article on the benefits of exercise.

A great prescription

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We have written and posted about the heart health benefits of exercise at HeartHealthDocs – including programs like Cardiac Rehabilitation (Rehab)

. In the book Heart to Start, Dr. James Beckerman, a cardiologist who lives in Portland, Oregon, writes a detailed prescription for anyone to use to start living heart healthy. The gut-check forward “What’s your legacy?” written by David Watkins is followed by patient examples, vignettes, and Beckerman’s own personal reasons for the book. The Warm Up, Work Out, Cool Down sections echo a training session, and take the reader through the paces – the what, why, how, for fitness assessment and growth toward heart & circulation health.

The chapter Cardiac Reboot asks “Got Rehab?” and points out the current reality that if you (the patient) don’t bring up cardiac rehab, “it is possible no one else will.” This relates to the low numbers (20-30%) of eligible patients being referred to cardiac rehab, and of those only 40% actually completing this effective treatment regimen.

Beckerman goes on to provide readers a toolkit for being active, while showing how an active lifestyle can be habit forming – and be maintained for years (ie. how not to get injured). The book will get you to your 5K and its finish & beyond, and will teach how nutrition, training, and balance (ie. strength conditioning in addition to walking/running) work together.

Dr. Beckerman gives powerful examples of what motivates him – for the book, and for his practice which includes the PlaySmart heart screening program. The proceeds from the sale of his book will support free heart screenings for kids. The book will help anyone learn about and apply practical, inspiring information for exercise and heart health. A great way to multitask.

Is Running Risky? Lets check the science. . . .

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If you follow the medical and popular media, you know that there is an ongoing debate as to the benefit and/or possible risk of more extreme physician activities, specifically running. Some studies have suggested that running may actually be harmful, or does not protect against heart disease. Recently, a new study was published which looked in more detail at the relationship of running and longevity. This was a very detailed study of over 55,000 adults who were followed over 15 years.

A synopsis of the study is shown below, but here are some key take away points:

1. Adults who run regularly have about 30% less risk of dying from any cause compared to non-runners.

2. This benefit exists regardless of the duration, intensity, or specific type of running. It was the same for men and women.

3. Most importantly, even though surrounding for as little as 5 minutes a day had the same benefit compared to non-runners.

4. Also of note, the runners who did the most vigorous activity had a similar benefit, which suggests that there is no adverse effect of more intense running (but possibly no benefit either!)

So what is the take-home message? For most adults, even minimal amounts of running have a long-term benefit, and for those who do more intense running, there is little evidence of any significant harm. Although the study did not look and other types of exercise, other studies have shown that just moderate exercise such as brisk walking probably has a similar positive effect. So this is even more evidence to make sure we keep moving!

Here is more information on exercise and heart disease.

Also see: Does Running Really Help your Heart . . . . and Your Spouse’s Too?

Running five minutes daily can reduce risk of cardiovascular disease related death

JULY 28, 2014

WASHINGTON (July 28, 2014) — Running for only a few minutes a day or at slow speeds may significantly reduce a person’s risk of death from cardiovascular disease compared to someone who does not run, according to a study published today in the Journal of the American College of Cardiology.

Researchers studied 55,137 adults between the ages of 18 and 100 over a 15-year period to determine whether there is a relationship between running and longevity. Data was drawn from the Aerobics Center Longitudinal Study, where participants were asked to complete a questionnaire about their running habits. In the study period, 3,413 participants died, including 1,217 whose deaths were related to cardiovascular disease. In this population, 24 percent of the participants reported running as part of their leisure-time exercise.

Compared with non-runners, the runners had a 30 percent lower risk of death from all causes and a 45 percent lower risk of death from heart disease or stroke. Runners on average lived three years longer compared to non-runners. Also, to reduce mortality risk at a population level from a public health perspective, the authors concluded that promoting running is as important as preventing smoking, obesity or hypertension. The benefits were the same no matter how long, far, frequently or fast participants reported running. Benefits were also the same regardless of sex, age, body mass index, health conditions, smoking status or alcohol use.

The study showed that participants who ran less than 51 minutes, fewer than 6 miles, slower than 6 miles per hour, or only one to two times per week had a lower risk of dying compared to those who did not run.
DC (Duck-chul) Lee, Ph.D., lead author of the study and an assistant professor in the Iowa State University Kinesiology Department in Ames, Iowa, said they found that runners who ran less than an hour per week have the same mortality benefits compared to runners who ran more than three hours per week. Thus, it is possible that the more may not be the better in relation to running and longevity.

Researchers also looked at running behavior patterns and found that those who persistently ran over a period of six years on average had the most significant benefits, with a 29 percent lower risk of death for any reason and 50 percent lower risk of death from heart disease or stroke.

“Since time is one of the strongest barriers to participate in physical activity, the study may motivate more people to start running and continue to run as an attainable health goal for mortality benefits,” Lee said. “Running may be a better exercise option than more moderate intensity exercises for healthy but sedentary people since it produces similar, if not greater, mortality benefits in five to 10 minutes compared to the 15 to 20 minutes per day of moderate intensity activity that many find too time consuming.”

CONTACT: Nicole Napoli, nnapoli@acc.org 202-375-6523

Does Running Really Help your Heart . . . . and Your Spouse’s Too?

The Heart Health Doctors

Promoting heart and circulatory wellness through education