I’ve gone on a lot of long walks lately, pulled along by my golden retriever puppy. But will the exercise help her live to a ripe-old doggy age of 15, or help me reach 100?
You betcha, according to a report released late last year in the Archives of Internal Medicine. The data shows that exercising more can add years to our lives.
And you don’t need to be young or have a dog to get physical. Even if you’re not used to exercising regularly, that’s all right – there’s still so much for you to gain. Check out the results of this study:
Study findings
The research, the first of its kind to directly calculate the impact of physical activity on longevity, was conducted by Dr. Oscar Franco and his colleagues of the Erasmus Medical Center in Rotterdam, Netherlands. Franco examined the records of more than 5,000 men and women aged 50 or older residing in Framingham, Mass. Information about each participant’s exercise habits had been carefully recorded for 46 years as a part of the Framingham Heart Study.
In the study, Franco found a protective effect of exercise on the development of cardiovascular disease, including heart attacks, heart failure, strokes, artery disease and sudden cardiac death. Among the healthy men and women who exercised, the overall death rate was decreased. And deaths were somewhat lower with physical activity even in those with pre-existing heart disease.
Generally speaking, the greater amount of exercise, the greater the protective effect. This likely came from lowering of inflammation in the body, which if left unchecked can promote plaque buildup in the arteries, Franco said, as well as improvements in weight, blood pressure and cholesterol – factors that affect heart risk.
Vital statistics
After correcting for age, gender, weight, blood pressure, education, cholesterol, smoking and the presence of chronic disease, Franco made the following calculations about the life expectancy of study participants:
People who engaged in moderate activity – the equivalent of walking for 30 minutes at least five days a week – lived an average of 1.4 years longer than those who were less active. They also lived an average of 1.2 more years free of cardiovascular disease. The findings from men and women were similar.
Those who exercised more strenuously – the equivalent of running a half-hour at least five days a week – lengthened their lives by an average of 3.6 years. They also lived an average of 3.3 more years without heart disease compared to participants who exercised little. Once again, men and women benefited about equally.
“This study shows that higher levels of physical activity not only prolong total life expectancy but also life expectancy free of cardiovascular disease at age 50 years,” Franco said. The gains were seen at moderate levels of physical activity and were more than twice as large in people who took on more intense exercise. Aiming for at least a moderate level of physical activity is an effective way to achieve healthy aging, Franco concluded.
What you can do
First, consult your doctor if you’re unaccustomed to exercise. Then get out your athletic shoes and slowly warm up. Gradually increase activity until you reach at least 30 minutes at moderate intensity five or more days a week.
I’ve made it a habit to exercise daily, often with my dog along. I’m hoping both of us will reap the rewards that regular activity can bring – that of healthier and longer lives.
Contact Dr. Elizabeth Smoots, a board-certified family physician and fellow of the American Academy of Family Physicians, at doctor@practicalprevention. com. Her columns are not intended as a substitute for medical advice or treatment. Before adhering to any recommendations in this column consult your health care provider.
2006 Elizabeth S. Smoots
Talk to us
> Give us your news tips.
> Send us a letter to the editor.
> More Herald contact information.
