Running and longevity

Running and Longevity

News

• DialyMail: Stop that binge jogging
• Long term study found slow joggers had the lowest rates of death
• Strenuous joggers were as likely to die as sedentary non-joggers
• Going jogging three times a week for no more than 2.4 hours is optimal
• Pace of the slow joggers corresponds to vigorous exercise and strenuous jogging corresponds to very vigorous exercise, researchers qualified
• ScienceDaily: Light jogging may be most optimal for longevity

Guidelines and Researches

• CDC: How much physical activity do you need?
• Schnohr (2015). Dose of Jogging and Long-Term Mortality: the Copenhagen City Heart Study.
• Mittlema (1993). Triggering of Acute Myocardial Infarction by Heavy Physical Exertion
• Cheng (2000): Physical activity and self-reported, physician-diagnosed osteoarthritis: is physical activity a risk factor?
• Cheng (2012): Prevalence of diagnosed arthritis and arthritis-attributable activity limitation among adults with and without diagnosed diabetes

Does 3 minutes of exercise and two fasts a week (5:2) work?

Does 3 minutes of exercise and two fasts a week (5:2) and others
 
A few weeks ago, I watched a presention on PBS channel by Dr. Michael Mosley about he dealed with his high blood glucose (diabetes). He amazingly found 3 minutes of exercise and two fasts a week works for him.

• This new diet mimics fasting by “rebooting” the body - State Column (2015)
• Reaping The Health Benefits Of Fasting Without Actually Fasting - Forbes (2015)
• Brandhorst (2015). A Periodic Diet that Mimics Fasting Promotes Multi-System Regeneration, Enhanced Cognitive Performance, and Healthspan
• 'FastDiet' book is attracting dieters, and doubters - USA Today
• 'The Fast Diet': Recipes for Low-Calorie Meals - ABCNews
• Michael Mosley: 'The Fast Diet' Author On Self-Experimentation, Fasting And Coming To America - Huffington Post
• 3 Minutes of Exercise and Two Fasts a Week: Is This the Future of Fitness?
• Feast and Famine: Controversial 'Fast Diet' Weight Loss Plan Is Eat for 5 Days, Fast for 2 - ABCNews
• The fast diet - Michael Mosley

Grant (2017). Running on empty (TheScientist)


Francesco (2018): A time to fast, Ludwig (2018): Dietary fat: From foe to friend?

The ancient civilization also practiced this similar activity (fasting) for good health and longevity long times ago: some are simple, some are much more complicated, called 'Inedia' and Chinese called this '辟谷' (Pi Gu). Dr. Michael Mosley did a great job on promoting this activity, and he makes this more practiable.

• Howard (2017). Does fasting on alternate days work? A new study weighs in

• 拨开迷雾看辟谷养生

Exercise: 八段锦

Exercise: 八段锦 (Baduanjin)
from Wikipedia


Full Article in Chinese
...
八段锦(Ba Duan Jin)是一种在中国古代发明的健身方法，由八种肢体动作组成，内容包括肢体运动和气息调理。八段锦有人认为是气功的一种。也有演變成中国武术一种。


八段锦和五禽戏、太极拳等，都是中国民间广为流传的健身方法。1982年6月28日，中国卫生部、教育部和当时的国家体育委员会发出通知，把八段锦等中国传统健身法作为在医学类大学中推广的"保健体育课"的内容之一。2003年中国国家体育总局把重新编排后的八段锦等健身法作为"健身气功"的内容向全国推广。


"八段锦"这个名字，一般认为有两层意思：1、表示这是一种集锦多种练习方法的功法；2、源自一种名为"八段锦"的织锦，表示练习时动作连
...
Full Article in English
...
The Baduanjin (simplified Chinese: 八段锦气功; traditional Chinese: 八段錦氣功; pinyin: Baduànjin qìgong) is one of the most common forms of Chinese qigong used as exercise. Variously translated as Eight Pieces of Brocade, Eight Section Brocade, Eight Silken Movements and others, the name of the form generally refers to how the eight individual movements of the form characterize and impart a silken quality (like that of a piece of brocade) to the body and its energy. The Baduanjin is primarily designated as a form of medical qigong, meant to improve health. This is in contrast to religious or martial forms of qigong. However, this categorization does not preclude the form's use by martial artists as a supplementary exercise, and this practice is frequent.
...

Objective measurement of physical activity: best practices and future directions

Objective Measurement of Physical Activity:  Best Practices and Future Directions

source: Medicine & Science in Sports & Exercise


This journal supplement summarizes and builds upon a workshop which convened researchers from diverse sectors and organizations to critically review the state-of-the-science.


The supplement discusses current technologies for objective physical activity monitoring, provides recommendations for the use of these technologies, and explores future directions in the development of new tools and approaches. It presents best practices for using physical activity monitors in population-based research, explores modeling of physical activity outcomes from wearable monitors, and discusses statistical considerations in the analysis of accelerometry-based activity monitor data. It also examines monitor equivalency issues and discusses current use and best practices for accelerometry with particular populations—children, older adults, and adults with functional limitations. 


Open-access, full-text of all articles is available at here.

Phys Ed: Exercise as Housecleaning for the Body - NYTimes.com

Exercise as Housecleaning for the Body
source: New York Times
... More striking, when Dr. Levine stuffed both groups of animals with high-fat kibble for several weeks until they developed a rodent version of diabetes, the normal mice subsequently reversed the condition by running, even as they continued on the fatty diet. The autophagy-resistant animals did not. After weeks of running, they remained diabetic. Their cells could not absorb blood sugar normally. They also had higher levels of cholesterol in their blood than the other mice. Exercise had not made them healthier.
In other words, Dr. Levine and her colleagues concluded, an increase in autophagy, prompted by exercise, seems to be a critical step in achieving the health benefits of exercise. ...

Original article published in Nature

 Arthritis and the Exercise Gap

By ANAHAD O'CONNOR

http://well.blogs.nytimes.com/2011/08/12/arthritis-and-the-exercise-gap/

Exercise can help ease joint pain and stiffness for arthritis sufferers. But despite urgings from health officials and plenty of science documenting its benefits, many men and women with osteoarthritis do not engage in any meaningful physical activity in a typical week, according to new research.

The findings directly contradict what many arthritis patients themselves report when asked about their exercise habits. Studies in the past have generally shown that 30 to 40 percent of people with arthritis say they get at least 150 minutes of moderate-intensity exercise each week, or about 20 minutes a day, the minimum amount that the federal government recommends for all adults.

But when researchers at the Northwestern University Feinberg School of Medicine used special devices to track the activity levels of more than 1,000 people with knee osteoarthritis, they were surprised to find that many were in fact couch potatoes. Only 13 percent of men and 8 percent of women met the federal guidelines for activity.

Exercise is specifically recommended for osteoarthritis patients because it can reduce pain, ease joint stiffness, increase strength and improve mobility, said Dorothy Dunlop, an associate professor of medicine at Northwestern and an author of the study.

“Physical activity is a positive intervention for people with joint disease,” she said. “We certainly applaud the 10 percent of people who met the target, but we also recognize that many adults with arthritis are not meeting the target, and for that group the advice is to be as physically active as possible, even if they accomplish less than the recommended level.”

Dialog: Exercise Interventions and Glycemic Control in Patients With Diabetes

Exercise Interventions and Glycemic Control in Patients With Diabetes

     Marni J. Armstrong; Normand G. Boule; Ronald J. Sigal

     JAMA 2011;306 607

     http://jama.ama-assn.org/cgi/content/full/306/6/607?etoc

Exercise Interventions and Glycemic Control in Patients With Diabetes

     Nadine Dubowitz; Theodore M. Johnson II; Richard A. Goodman

     JAMA 2011;306 607-608

     http://jama.ama-assn.org/cgi/content/full/306/6/607-a?etoc

Exercise Interventions and Glycemic Control in Patients With Diabetes

     David F. Williamson

     JAMA 2011;306 608

     http://jama.ama-assn.org/cgi/content/full/306/6/608?etoc

Exercise Interventions and Glycemic Control in Patients With

Diabetes--Reply

     Jorge P. Ribeiro; Beatriz D. Schaan; Daniel Umpierre

     JAMA 2011;306 608-609

     http://jama.ama-assn.org/cgi/content/full/306/6/608-a?etoc

Exercise Interventions and Glycemic Control in Patients With

Diabetes--Reply

     Marco Pahor

     JAMA 2011;306 609-610

     http://jama.ama-assn.org/cgi/content/full/306/6/609?etoc

Lifestyle modification study targeted at IFG

Lifestyle Modification and Prevention of Type 2 Diabetes in Overweight

Japanese With Impaired Fasting Glucose Levels: A Randomized Controlled

Trial

     Toshikazu Saito; Makoto Watanabe; Junko Nishida; Tomono Izumi; Masao

     Omura; Toshikazu Takagi; Ryuzo Fukunaga; Yasutsugu Bandai; Naoko

     Tajima; Yosikazu Nakamura; Masaharu Ito;   for the Zensharen Study for

     Prevention of Lifestyle Diseases Group

     Arch Intern Med 2011;171 1352-1360

To fight obesity, even babies should exercise - Washington Times

"LONDON (AP) - In a new campaign against obesity, the British government issued guidelines on Monday saying that children under the age of 5 - including those who can't even walk yet - should exercise every day.

In its first such guidelines for children that young, the health department said kids under 5 who can walk should be physically active for at least three hours a day. Officials also said parents should reduce the amount of time such kids spend being sedentary while watching television or being strapped in a stroller.

The three hours of activity should be spread throughout the day. Officials said the children's daily dose of exercise is likely to be met simply through playing but could also include activities such as walking to school.

For babies who can't walk yet, the government said physical activity should be encouraged from birth, including infants playing on their stomachs or having swimming sessions with their parents. The government said children's individual physical and mental abilities should be considered when interpreting the advice.

"It's vital that parents introduce children to fun and physically active pastimes to help prevent them becoming obese children, who are likely to become obese adults at risk of heart disease, diabetes and some cancers," Maura Gillespie, head of policy and advocacy at the British Heart Foundation, said in a statement."