Tag Archives: running

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

IMG_8348rt5x7bwAs we prepare for Thanksgiving (and in my case, the Thanksgiving Day Turkey Trot!) there is some good news on exercise and aging.  We know that lifelong regular exercise can reverse many of the effects of aging – at least in “elite” or professional lifelong athletes. But what about “regular people” who commit to a lifestyle of regular activity? Can their bodies become “younger” too?

A recent study (link to full study here) tried to answer this question – by studying the Running Turkeybodies (specifically, muscle tissue) of older individuals who had remained active though regular leisurely activities. The main findings, according to this article in the New York Times summarizing the study:

“The muscles of the older exercisers resembled those of the young people, with as many capillaries and enzymes as theirs, and far more than in the muscles of the sedentary elderly.

The active elderly group did have lower aerobic capacities than the young people, but their capacities were about 40 percent higher than those of their inactive peers.

In fact, when the researchers compared the active older people’s aerobic capacities to those of established data about “normal” capacities at different ages, they calculated that the aged, active group had the cardiovascular health of people 30 years younger than themselves.”

What does this mean?

  1. Committing to an active lifestyle can slow, or even eliminate” many of the changes in our muscles that we consider “normal aging”
  2. Even though our overall exercise capacity does diminish over age, these changes are slowed significantly in those who remain active, compared to less active older individuals.
  3. In the words of one of the researchers, “exercise could help us to build a reserve of good health now that might enable us to slow or evade physical frailty later”

So this is more evidence for all of us to stay active – here is our overview of physical activity and its benefits on heart health, and here are more articles on exercise:

Exercise News: Delay Dementia, and Never Too Late to Start!

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

Can 1 Minute of Exercise Possibly be Useful?

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

 

 

Can 1 Minute of Exercise Possibly be Useful?

IMG_8348rt5x7bwYou 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 trainingrunning shoes 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.

Top articles from our first 2 years. . .

IMG_8348rt5x7bwBW ARA labcoatAs we approach the two-year anniversary of our blog, we would like to thank all of our followers for supporting our efforts to promote heart disease prevention.  In 2 years, this site has been viewed over 7,000 times, and in over 70 countries!  We sincerely appreciate your support, as well as your feedback.

As we look back on nearly 50 posted articles, we wanted to share some of the most relevant and important posts. . . . and we look forward to continue promoting heart health in the future! (And remember as always. . . only your doctor can give you specific advice about your health issues).

Here are are our top 10 tips for a heart healthy diet, and also some great online resources about diet.

Is your heart as old (or older) as you? Find out how to calculate your Heart Age.

Here are some useful online resources about high blood pressure, along with a description of the optimal diet.eca284793cc89e389f347e0f41da895a

Here is some insight into the role of wine and heart health.

Here is an overview of CardioSmart, our favorite online resources for heart disease treatment and prevention.

Have you heard conflicting information on saturated fat? Here is some guidance as well as a discussion of low fat and low carb diets.

running shoesCan running be risky for your heart? Here is some information, as well as this article on the right “dose” of exercise heart heart – but maybe even just 5 minutes a day can help! And it even may help your spouse’s heart as well!

If you or a family member suffers from atrial fibrillation, here is a videotaped lecture that addresses the causes and treatment options for this common condition.

Finally, please check out our video blogging site, Vidoyen.com,  where we have posted several videos on heart prevention issues.

Thank you again for all of your support over the past 2 years, and for your interested in Heart Health awareness and prevention!

 

 

 

VIDEO: Which Exercise is Best for Preventing Heart Disease?

IMG_8348rt5x7bwRecently, I was asked by the online video blog, VIDOYEN, about the best exercise for heart prevention. Here is my 3 minute answer:

Cardiologist and Heart Health Advocate Kanny S. Grewal, MD answers Which Exercise is Best for Preventing Heart Disease? (3 minutes) – VIDOYEN.

 

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

IMG_8348rt5x7bwFor 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. . .

IMG_8348rt5x7bwWe 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 veryrunning shoes 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

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

heart to start book. 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.