Recent research has found a correlation between a lifestyle that includes a regular exercise routine to a reduced risk of developing Alzheimer’s disease and an increase in longevity.
The recent focus on physical activity and health is based on the results of a 27-year Aerobics Center Longitudinal Study conducted by The Cooper Institute in Dallas, Texas. Results of the study indicate that we can reduce our risk of dying as we age by 50% with 30 minutes of moderate intensity exercise on 5 or more days of the week. If we increase our workout time to 60 minutes of brisk walking each day, we get another 10 to 15% reduction in mortality risk.
How does physical activity reduce our mortality risk? We can start with basic physiology.
Every cell in our body produces toxic waste that can damage surrounding tissue. This is a normal process of life. These toxic wastes can be removed from our tissues through a series of tubes that is part of the lymphatic system. However, the lymphatic system has no pump. This toxic waste in our tissues can only be removed by the contraction of skeletal muscle. In other words, we have to move. We have to be physically active to remove the toxic waste.
In addition to removing toxic waste from our tissues, the lymphatic system also filters out bacteria, viruses and cancer cells through lymph nodes located in these tubes. However, these disease causing agents can only be removed if there is flow through the lymphatic tubes. Again, we have to be physically active rnto allow this important filtering system to work. Physical activity allows our body to be more effective in removing disease causing agents, and thus allowing us to be healthier.
Current research has also demonstrated that a workout program may improve brain health. A team of researchers at the Columbia University Medical Center in New York led by Dr. Nikolaos Scarmeas has concluded that a regular workout routine can reduce our risk of developing Alzheimer’s disease by 33%. If we combine a workout routine with a Mediterranean type of diet, we can reduce our risk of this disease by 60%.
rnIn another study conducted at Duke University led by James Blumenthal, it is concluded that physical activity may have a direct effect on brain cells. Physical activity may stimulate the growth of new brain cells, and stimulate new connections with other brain cells. The development of new brain cells and connections between them can increase our brain’s cognitive effectiveness. However, more research may be needed to validate these findings.
Is it too late to start a physical fitness program? Not according to research conducted by Dr. Jeremy Jacobs of the Hebrew University Hadassah Medical School in Jerusalem, Israel. Previously sedentary 85-year old individuals were put on a 4 hour per week fitness program. Their 3-year survival rate was double that of inactive 85-year old individuals. Interestingly, the 4 hours of activity does not have to be done all at once. A 15-minute stroll a few times a day is sufficient to show a physical fitness benefit as long as it totals, at least, 4 hours per rnweek of activity.
With additional research, more benefits may be found to support the belief that regular physical activity is necessary for long-term health. It is becoming apparent that a routine exercise program is a vital key to longevity, health and an active lifestyle.