If you hate cyclists and cycling you can run instead

[Leongsam]

Stanford Report, August 20, 2008

Running slows aging and postpones disability, study finds

BY ERIN DIGITALE


James Fries

Regular running slows the effects of aging, according to a new study from the School of Medicine that tracked 500 older runners for more than 20 years. Elderly runners have fewer disabilities, a longer span of active life and are half as likely as nonrunners to die early deaths, the research found.

"The study has a very pro-exercise message," said James Fries, MD, professor of medicine emeritus and the study's senior author. "If you had to pick one thing to make people healthier as they age, it would be aerobic exercise." The findings appear in the Aug. 11 issue of the Archives of Internal Medicine.

When Fries and his team began the study in 1984, many scientists thought vigorous exercise would do older folks more harm than good. Some feared the long-term effect would be floods of orthopedic injuries, with older runners hobbled. Fries had a different hypothesis: regular exercise would extend high-quality, disability-free life. Keeping the body moving, he speculated, might not extend longevity, but it would compress the period at the end of life when people couldn't do daily tasks on their own. The idea became known as the "compression of morbidity" theory.

Fries' team began tracking 538 runners over age 50, and a similar group of nonrunners. The subjects, now in their 70s and 80s, answered yearly questionnaires on their ability to do tasks such as walking, dressing, getting out of a chair and gripping objects. The team used national death records to find who died and why. Nineteen years into the study, 34 percent of nonrunners had died compared with 15 percent of runners.

At the beginning of the study, the runners ran an average of about four hours a week. After 21 years, their running time declined to an average of 76 minutes a week, but they were still seeing health benefits from running.

Both study groups became more disabled after 21 years of aging, but for runners the onset of disability was later.

"Runners' initial disability was 16 years later than nonrunners,'" Fries said. "By and large, the runners have stayed healthy."

Not only did running delay disability, but the gap between runners' and nonrunners' abilities got bigger with time.

"We did not expect this," Fries said. "The health benefits of exercise are greater than we thought."

Fries was surprised the gap between runners and nonrunners continued to widen even as they entered their 80s. The effect was probably due to runners' greater lean body mass and healthier habits in general. "We don't think this effect can go on forever," Fries added. "We know that deaths come one to a customer. Eventually we will have a 100 percent mortality rate in both groups."

But so far, the effect of running on delaying death has been more dramatic than scientists expected. Not surprisingly, running slowed cardiovascular deaths. However, it was also associated with fewer early deaths from cancer, neurological disease, infections and other causes.

The dire injury predictions other scientists made for runners have fallen flat. Fries and colleagues published a study in the August issue of the American Journal of Preventive Medicine that showed running was not linked with higher rates of osteoarthritis in older runners. Runners also did not require more total knee replacements, Fries said.

Fries, 69, takes his own advice: he's a runner, mountaineer and outdoor adventurer. Hanging on his office wall is a photo he joked was "me, running around the world in two minutes." It shows him amid blue sky and white ice, making a tiny lap around the North Pole.

Fries collaborated with Stanford colleagues Eliza Chakravarty, MD, MS, an assistant professor of medicine; Helen Hubert, PhD, a researcher now retired from Stanford, and Vijaya Lingala, PhD, a research software developer.

The research was supported by the National Institute of Arthritis and Musculoskeletal and Skin Diseases and by the National Institute on Aging.

 

[Leongsam]

How Exercise Keeps Your DNA Young


Bethan Mooney for TIME
BY ALICE PARK

JULY 27, 2016

To stay young, you have to keep your cells young, and what dictates a cell’s age is its DNA. Too many cycles of dividing can trigger the aging process, until eventually the cell peters out and stops dividing altogether.

But now researchers have found that exercise can help keep DNA healthy and young. In a small study published in the journal Science Advances, Anabelle Decottignies, from the de Duve Institute at the Catholic University of Louvain in Brussels, and her colleagues found that just moderate-intensity physical activity helps hold back cell aging.

They studied a specific part of DNA that keeps track of how many times a cell has divided. Each time a cell divides, it copies its DNA (which is packed into chromosomes) and this section of the chromosomes, called telomeres, gets shorter. In the study, Decottignies identified a molecule that’s responsible for directing this telomere-shortening. Until this work, not much was known about how the chromosomes controlled this DNA snipping process. Decottignies recruited 10 healthy people to ride stationary bicycles for 45 minutes and took a muscle biopsy from each of their legs before and after the cycling session. She also measured blood levels of muscle function with lactate, which muscle cells produce when stressed.

Based on analysis of these samples, the researchers found that a compound called nuclear respiratory factor 1 (NRF1) regulates the production of a factor that in turn controls the shortening of the telomeres. Exercise boosts levels of NRF1, which protects the telomeres from being snipped away. “Think about NRF1 like varnish on nails,” says Decottignies. “You cannot change the nail, but you can change the varnish again and again. What you’re doing is refreshing and replacing the old section with new protective molecules at the telomeres.”

With each bout of moderate exercise, she says, the protection to the telomeres is refreshed, thus helping the DNA, and in turn the cells, to remain “younger” and hold off the aging process. “The protection is constantly renewed upon exercise,” says Decottignies.

Other evidence supports the connection between exercise and its effect on telomeres. NRF1 is also part of the pathway that’s activated during starvation; some studies have indeed hinted that a fasting diet may help cells stay biologically young and not divide as frequently.

In the study, the team didn’t actually measure whether the 45 minutes led to longer telomeres, but that’s a focus of future studies. For now, the findings provide strong support for a way that exercise may keep us young by keeping our DNA young.

 

[Leongsam]

THE BEST TYPE OF EXERCISE FOR LONGER TELOMERES

There is plentiful evidence supporting the ability of exercise to slow the effects of aging and improve overall health. And research is mounting that a substantial source of that anti-aging power may come in the form of telomere length maintenance. I talk about telomeres in this postand discuss a bit about why they are important. Existing research tells us that longer telomeres are associated with slower cellular aging. It turns out that engaging in exercise as we age might be one of the best ways to maintain telomere length and increase longevity.

Engaging in vigorous exercise throughout life may have a profound impact on telomere length. The Berlin Aging Study II included 815 men and women between the ages of 61 and 82 and measured their telomere length and physical activity. Researchers found physical activity to be positively associated with telomere length, with a significantly higher average telomere length for those who were currently active (1). The highest impact on telomere length was found for those who participated in intense activity, and for those who had been physically active at least since the age of 42. Interestingly, there was no effect of physical activity on telomere length for those who only exercised between the ages of 20 and 30 and had not maintained an exercise regime since. In fact, exercising during that time period was no different from not ever having exercised.

The positive relationship between exercise and telomere length is most evident later in life. Longer telomeres are associated with gait speed, sit-to-stand ability, and with a slower decline in grip strength among older people (2, 3), and research consistently shows a positive relationship between endurance athletics and longer telomeres in older athletes, but little to no significant relationship amongst younger athletes (2, 3, 4, 5). One study explored the potential impact of regular exercise training on telomere length in older women specifically (6). Postmenopausal women who exercised for at least 60 minutes 3 or more times per week for about a year and a half had significantly longer telomeres than their sedentary peers. This study was somewhat unique in that it showed the positive effects of both aerobic and resistance exercise.

Similar findings come from a twin study, showing telomere length to be positively associated with physical activity in leisure time (7). Twins who were inactive during leisure time were found to have shorter telomeres than their active counterparts. Findings were still significant after controlling for age, sex, non-smoking status, BMI, and physical activity at work. Furthermore, work-related physical activity was not positively associated with telomere length, suggesting that there is something unique about leisure time exercise.

Endurance exercise may have a particularly beneficial impact on telomere length. In a study with ultramarathoners and healthy counterparts, the ultramarathoners were found to have 11% longer telomeres than controls (3). Researchers translated that to about a 16.5 year difference in biological age. There was no significant relationship between age and telomere length in the ultrarunners, with similar telomere length found in both older and younger athletes. Another study compared young (18-32 yrs) and older (55-72 yrs) sedentary and endurance exercise-trained adults (8). Telomere length was shorter in older versus younger sedentary adults. However, telomeres of older endurance-trained adults were longer than sedentary older adults and were not significantly different from young exercise-trained adults. Both of these studies suggest that telomere length is preserved in older adults who engage in endurance exercise, to the extent that their telomeres are of similar length to those of younger active adults.

Exercise has also been shown to buffer the impact of stress on telomere length. Chronic stress is associated with shorter telomeres, but there is evidence that vigorous physical activity buffers the relationship between stress and telomere length. In another study with healthy postmenopausal women, researchers found that the relationship between perceived stress levels and telomere length was significantly moderated by whether the women engaged in physical activity (5). Those who were not active experienced telomere shortening when experiencing stress, while those who were active and stressed saw little to no change in telomere length. The women in the study were considered active if they exercised for at least 14 minutes a day, and it seems that 14 minutes was all that was necessary to prevent telomere shortening in the face of chronic stress.

HOW IT WORKS – MAYBE

This field of research is still quite new, and researchers are not yet sure how exercise might prevent telomere shortening. One possibility is that physical activity activates telomerase, an enzyme that adds length to telomeres. Another is that exercise buffers telomere shortening by affecting the balance between oxidative stress and antioxidants. Physical activity may also be protective via autonomic, neuroendocrine, and cognitive pathways. It’s also possible that a combination of these mechanisms impact telomere length, or that there is something happening that we don’t yet know about. It will be exciting to watch the research come out as the field continues to expand.

TAKE-AWAYS

• Keep moving! To reap the longevity rewards, it is important to stay active throughout all stages of life. One of the most consistent threads in the exercise and telomere literature is the importance of maintaining exercise throughout life. Exercising only when young does not seem to confer any long-term benefit in terms telomere length, and former athletes have telomere length similar to that of their sedentary counterparts.
• Endurance exercise might be best. There is a lot of research addressing the benefit of endurance exercise with regard to telomere length, and little evidence for benefits of other exercise types. However, this might be a product of researchers preferred study topic rather than a true superiority of endurance exercise. That said, the evidence is pretty clear that endurance exercise is beneficial, so if you enjoy an endurance activity, it’s probably worth keeping it up.
• But mostly, do the exercise you’ll enjoy. Though research on other types of exercise is limited, there is evidence that any movement is beneficial. It’s often said that the best exercise is the one you will participate in, and I think that holds true in the case of telomere maintenance as well.

References:

1. Saienroth D, Meyer A, Salewsky B, Kroh M, Norman K, Steinhagen-Thiessen E, et al. (2015) Sports and Exercise at Different Ages and Leukocyte Telomere Length in Later Life Data from the Berlin Aging Study II (BASE-II). PLoS ONE 10(12).
2. Archer, T. (2015). Exercise influences in depressive disorders: Symptoms, biomarkers, and telomeres. Clinical Depression, 1(1), 1-3.
3. Denham, J., O’Brien, B., & Charcher, F. (2016). Telomere length maintenance and cardio-metabolic disease prevention through exercise training. Sports Medicine, 1-25.
4. Laine, M. et al (2015). Effect of intensive exercise in early adult life on telomere length in later life in men. Journal of Sports Science and Medicine, 14(2).
5. Puterman, E., Lin, J., Blackburn, E., O’Donovan, A., Adler, N., & Epel, E. The power of exercise: Buffering the effect of chronic stress on telomere length. 2010. PLoS ONE 5(5).
6. Beate, I. et al. (2012). Telomere length and long-term endurance exercise: Does exercise training affect biological age: A pilot study. PLoS ONE, 7(12).
7. Cherkas et al. (2008). The association between physical activity in leisure time and leukocyte telomere length. Archives of Internal Medicine, 168(2).
8. LaRocca, T., Sealse, D., & Pierce, G. (2010). Leukocyte telomere length is preserved with aging in endurance exercise-trained adults and related to maximal aerobic capacity. Mechanisms of Ageing and Development, 131(2), 165-167.

 

[Leongsam]

Even just walking will benefit you tremendously.

PHYS ED
Even One Extra Walk a Day May Make a Big Difference
For older women, walking as few as 4,500 steps a day reduced mortality compared with those who took only 2,700 steps a day.

CreditGetty Images

Image
CreditCreditGetty Images

By Gretchen Reynolds

• June 5, 2019

How many steps should people take every day for good health?

A new study of activity and mortality in older women finds that the total could be lower than many of us expect and that even small increases in steps can be meaningful. The study also side-eyes the validity, utility and origin of the common 10,000-step-a-day exercise goals built into so many of our phones and activity monitors and suggests, instead, that any moving, whether or not it counts as exercise, may help to extend people’s lives.

By now, almost all of us know that walking and other types of physical activity are indispensable to our well-being. Studies show that active people have lower incidences of heart disease, obesity and Type 2 diabetes and usually live longer than people who are sedentary. But many of us remain confused about just how much exercise we need and how intense it should be.

The official exercise guidelines in the United States and many other nations recommend that adults complete at least 150 minutes a week of moderate exercise, such as walking. These guidelines are based, for the most part, on past studies linking the length of time people are active with their subsequent robust or poor health.
But some scientists have begun to suspect that telling people to measure their workouts in minutes may not be ideal.

“People may not intuitively grasp what 150 minutes a week of exercise means in practical terms,” says I-Min Lee, a professor of medicine at Harvard University, who led the new study.

Step counts are a simpler, more concrete and convenient measure of physical activity, she says. We can understand the concept of a step and how to add them up. And, helpfully, many of us possess technology in our phones or activity monitors that will count our steps for us.

But few past studies have correlated steps and health, largely because such research requires people to wear activity monitors and not just tell researchers how often they exercise.

So, for the new study, which was published last week in JAMA Internal Medicine, Dr. Lee and her colleagues set out to objectively quantify how many steps might be needed to avoid premature mortality.

Many of us likely assume that the answer is 10,000, since so many of our activity monitors use that threshold as a goal. But no scientific evidence supports that idea, Dr. Lee says. The concept of 10,000 steps seems to have originated, in fact, with a Japanese clock maker in the 1960s, she says. It gave its consumer pedometer a Japanese name that translates as “10,000 steps,” and somehow that ideal took hold. (Some past research suggests that we might need to take more than 10,000 steps to protect ourselves against heart disease.)




Now, aiming instead to use science rather than semantics, Dr. Lee and her colleagues began trolling through the massive data from the Women’s Health Study, which has been tracking the health and habits of older women for decades.

As part of that study, thousands of older women had worn a sophisticated activity monitor for a week. It tracked the steps each woman took per minute throughout the day (but without showing any readout of the totals, so the women would not know or respond to the counts).

The women also provided information to the researchers about their overall health and lifestyles.

The researchers gathered the step-count and health data from almost 17,000 of the participants, most of them in their 70s, and none of whom reported poor health. The scientists also checked death records for the subsequent four to five years and then compared step counts and mortality.

Those comparisons proved to be telling. The women who had moved the least, taking only about 2,700 steps a day, were the most likely to have died during the follow-up period. Women who moved more often had considerably less risk of premature death, up to a plateau of about 7,500 steps a day.

Meanwhile, the sweet spot for reducing the risk of premature death was about 4,500 steps per day, the data showed. A woman who reached that threshold was about 40 percent less likely to have died during the follow-up period than someone taking about 2,700 steps each day.

“We were quite surprised that such a relatively small number of steps would be associated with such a substantial reduction in mortality,” Dr. Lee says.

The data also indicated that few of the women walked intensively; for the most part, they strolled, rather than rushed. Few walked for exercise. But intensity did not matter in this study. Only the number of steps per day was associated with mortality, not the speed with which the women accumulated them.

Of course, this study looked at older women and mortality. It is impossible to know if the findings apply likewise to men or younger people or to risks for diseases and other outcomes. The researchers tried to but could not completely control for the possibility that women who were weak or ill walked less and died early, with little or no relationship between their steps and their life spans.

Even so, the findings suggest that step counts can be a useful way to measure exercise and that taking more steps is better than taking fewer, Dr. Lee says.


A version of this article appears in print on June 11, 2019, on Page D6 of the New York edition with the headline: How Many Steps Are Enough?. Order Reprints | Today’s Paper | Subscribe

 

[zhihau]

do watch the knees

 

[Seee3]

Does Jogging damages the knee? True for over 90% of casual jogger, because we are doing it wrongly. The old design of running shoes with thick heels to cushion impact for those who land on their heels aggravated the damage.

Land on the ball of the feet, not the heel. Take small steps. Keep body upright, don't lean forward.

In my 50s I lost the bounce on my feet. By late 50s I could hardly walk because of OA and then gout. Now in my 60s, I run about 6 to 10 km at 8 min per km, everyday. I found back the bounce. All thanks to the correct way of running. Some called it bare foot running where you will never land on your heals.

Brisk walking cannot replace jogging. The impact helps worn cartilage to regrow. But proper diet is essential. Vitamin E, B C, collagen, glucosamine and omega 3. Lastly proper stretching knee exercise.

It took me 1 over year from crawling to jogging. Lots of patience is needed.

 

[laksaboy]

Does Jogging damages the knee? True for over 90% of casual jogger, because we are doing it wrongly. The old design of running shoes with thick heels to cushion impact for those who land on their heels aggravated the damage.

Land on the ball of the feet, not the heel. Take small steps. Keep body upright, don't lean forward.

In my 50s I lost the bounce on my feet. By late 50s I could hardly walk because of OA and then gout. Now in my 60s, I run about 6 to 10 km at 8 min per km, everyday. I found back the bounce. All thanks to the correct way of running. Some called it bare foot running where you will never land on your heals.

Brisk walking cannot replace jogging. The impact helps worn cartilage to regrow. But proper diet is essential. Vitamin E, B C, collagen, glucosamine and omega 3. Lastly proper stretching knee exercise.

It took me 1 over year from crawling to jogging. Lots of patience is needed.

Jogging is a waste of time, unless you're training for a marathon.

You can get better results with HIIT sprinting and then long distance (20-30km) walks or climbing hills/stairs.

No problem with cyclists, but go cycle in the park, at the void decks or on the pavements. Stay off Sinkieland roads, for your own safety.

 

[Leongsam]

No problem with cyclists, but go cycle in the park, at the void decks or on the pavements. Stay off Sinkieland roads, for your own safety.

Our group cruises at 35 to 45kph in NZ. I'm sure cycling groups in Singapore achieve a similar pace. Void decks and paths certainly aren't suitable places to train. Old ladies and young kids will end up being killed or seriously injured.

 

[zhihau]

Does Jogging damages the knee? True for over 90% of casual jogger, because we are doing it wrongly. The old design of running shoes with thick heels to cushion impact for those who land on their heels aggravated the damage.

Land on the ball of the feet, not the heel. Take small steps. Keep body upright, don't lean forward.

In my 50s I lost the bounce on my feet. By late 50s I could hardly walk because of OA and then gout. Now in my 60s, I run about 6 to 10 km at 8 min per km, everyday. I found back the bounce. All thanks to the correct way of running. Some called it bare foot running where you will never land on your heals.

Brisk walking cannot replace jogging. The impact helps worn cartilage to regrow. But proper diet is essential. Vitamin E, B C, collagen, glucosamine and omega 3. Lastly proper stretching knee exercise.

It took me 1 over year from crawling to jogging. Lots of patience is needed.

good sharing bro.
do shoes from running lab help?

 

[Hypocrite-The]

Why not just Soylent Green? Than no need suffer soo much n deal with all the BS

 

[knowwhatyouwantinlife]

Does Jogging damages the knee? True for over 90% of casual jogger, because we are doing it wrongly. The old design of running shoes with thick heels to cushion impact for those who land on their heels aggravated the damage.

Land on the ball of the feet, not the heel. Take small steps. Keep body upright, don't lean forward.

In my 50s I lost the bounce on my feet. By late 50s I could hardly walk because of OA and then gout. Now in my 60s, I run about 6 to 10 km at 8 min per km, everyday. I found back the bounce. All thanks to the correct way of running. Some called it bare foot running where you will never land on your heals.

Brisk walking cannot replace jogging. The impact helps worn cartilage to regrow. But proper diet is essential. Vitamin E, B C, collagen, glucosamine and omega 3. Lastly proper stretching knee exercise.

It took me 1 over year from crawling to jogging. Lots of patience is needed.

Not knee stretch, but glute and hips stretch cos the glutes control and coordinate the movements of almost all the other adages of the limbs..therefore well stretched and strong glutes will prevent injuries to the knees

 

[knowwhatyouwantinlife]

Jogging is a waste of time, unless you're training for a marathon.

You can get better results with HIIT sprinting and then long distance (20-30km) walks or climbing hills/stairs.

No problem with cyclists, but go cycle in the park, at the void decks or on the pavements. Stay off Sinkieland roads, for your own safety.

Articles mention the geriatric population mostly and jogging is probably one of the simpler exercises they can indulge in..

 

[zhihau]

aqua-aerobics, who’s into it?

 

[AhMeng]

aqua-aerobics, who’s into it?

I don't mind learning if there's a chiobu instructor. Got or not?

 

[bushtucker]

Running may be a good form of exercise but it is high impact. Gain fitness at the detriment of your ligaments, bones and spine.

 

[sweetiepie]

KNN studies today say this tomolo say that KNN the safest truth is to be in between too strenuous exercises and no exercise i.e the pap chicken dance KNN some people run or cycle till trigger heart attacks KNN

 

[AhMeng]

KNN studies today say this tomolo say that KNN the safest truth is to be in between too strenuous exercises and no exercise i.e the pap chicken dance KNN some people run or cycle till trigger heart attacks KNN

Best is picking cardboard .. Good cardio and can increase libido. Look no further. @glockman the Petain Road cardpicker is the exemplary breast examiner!

 

[sweetiepie]

Best is picking cardboard .. Good cardio and can increase libido. Look no further. @glockman the Petain Road cardpicker is the exemplary breast examiner!

KNN cardboard picking entails every part of the body without being too strenuous KNN by far the most recommended exercise with incomes KNN

 

[nightsafari]

Best is picking cardboard .. Good cardio and can increase libido. Look no further. @glockman the Petain Road cardpicker is the exemplary breast examiner!

KNN cardboard picking entails every part of the body without being too strenuous KNN by far the most recommended exercise with incomes KNN

cardboard picking is da best! except the folding of the cardboard... that part sucks...

 

[AhMeng]

cardboard picking is da best! except the folding of the cardboard... that part sucks...

Learn to be like @glockman. He cheats by soaking those middle portion of his collected cardboards with water to increase weight when he sells.