Unlocking the Secrets of Running for a Longer, Healthier Life

I'm your host , and today's episode we're diving deep into the remarkable benefits of running , often referred to as the most effective anti-aging medicine . Did you know that running can significantly enhance your longevity ?

Recent research has shown that runners have a 25 to 40% lower risk of death by any cause , even with even greater reductions in cancer-related mortality and cardiovascular disease . These statistics are nothing short of outstanding , but what makes running so unique will uncover the secrets behind their mortality .

Benefits for running , including how it can increase your life expectancy and help you maintain a healthy weight . Moreover , just about physical health is also has a significant advantage for mental well-being , protecting against neurological conditions like Alzheimer's and Parkinson's disease .

Plus , we are looking to a groundbreaking study that spanned over 20 years about the effects of running in older people . Also , we're going to look into a piece of technology that measures your sweat and how this could be integral to our performance . So , without further ado , let's do the show .

Did you know that running has been found to have a significant longevity benefits ? According to a recent study titled Running as a Key Lifestyle Medicine for Longevity , runners have a 25% to 40% lower risk of death by any cause compared to non-runners . This risk reduction is even higher when it comes to cancer-related mortality and cardiovascular disease .

Regular runners have a 30% to 50% reduced risk of cancer-related death and a 45% to 70% lower risk of death linked to cardiovascular disease . These statistics are quite outstanding , aren't they ? But what makes running so unique ?

The research has found that there is something inherent to running that provides a larger mortality benefit than other types of physical activity . In fact , runners who are inactive in any forms of exercise still have a 27% lower risk of death compared to non-runners who engage in other physical activities .

However , the greatest mortality benefit a 43% lower risk of death is observed in runners who also participate in other types of exercise . So combining running with other forms of physical activity is the best choice for optimal results . There are several reasons why runners experience these superior health benefits .

Firstly , running has been shown to increase life expectancy by an average of 3.2 years compared to non-runners . This means that for every hour of running , you gain an additional 7 hours extended life . Isn't that remarkable ?

Additionally , running is more strongly associated with lower body weights and smaller waste of conferences compared to other vigorous intensity physical activities . This suggests that running may be particularly effective at it keeping you slim and maintaining a healthy weight . Moreover , runners tend to engage in other healthy habits that contribute to an increased longevity .

They maintain normal body weights , don't smoke , consume light and moderate amounts of alcohol , and these lifestyle choices , combined with running , create a powerful synergy that enhances overall health and well-being . But running isn't just beneficial to physical health . It's also a significant advantage for mental well-being .

Regular running has been found to protect against mortality resulting from neurological conditions such as Alzheimer's and Parkinson's disease . Furthermore , physical activity , including running , has been shown to improve cognitive function and reduce depressive symptoms .

Now you might be thinking that running isn't for you or that it's too challenging to incorporate into your daily routine , but here's some good news . Running is a natural movement for humans . We're born to run . Ability to run onto limbs thermally regulate through sweat makes us more efficient endurance animals on the planet .

So even a jog or slow run can provide significant health benefits . You don't have to run like an athlete to reap the rewards . Just 30 minutes of slow jogging or running each day can help you achieve your recommended level of cardio .

And if you prefer a more time efficient workout , you could try interval training , which can provide similar cardiovascular fitness for results in a third of the time . Or you could try just walking and maybe a brisk walk . Another advantage of running is its accessibility and affordability . Unlike other sports , running requires no specialised training or equipment .

You can simply lace up your running shoes and hit the pavement . There are also many running clubs and events where you can find support and motivation from fellow enthusiasts . Lastly , it's never too late to start running . Take inspiration from Deirdre Larkin , who began running at the age of 78 to build strength after being diagnosed with osteoporosis .

Now , at 85 , she's broken world records for her age group , rarely visits a doctor , takes no medication and is filled with energy and vigor . Her story is a testament to transformative power of running .

Also , one of our previous guests , kate and Limmer , took up running because she was getting over a very serious illness and she , as you , will have to listen to her inspirational interview I did with her some weeks ago , but it's in the archive and I will give you a link in the show notes .

So if you're looking for an anti-aging solution that not only benefits your physical health but also enhances your mental well-being , why not give it running a try ? Lace up those running shoes and hit the pavement . Remember , while we can't turn back time , running can also allow us to enjoy good health and create more memories for a little while longer .

Arthur Brooks and his best-selling book from strength to strength finding success , happiness and deep purpose in the second half of life . Brooks , a Harvard professor , challenges the traditional view of aging by introducing the concept of transitioning from a fluid intelligence to crystallized intelligence .

This transition marks a time in life where wisdom and experience become more valuable than talent and hard work . As a long-distance runner in the midst of his transition myself , I can relate to that transformative power . Entering the second curve Ten years ago , I felt the gradual slowdown that comes with age .

Injuries piled up and my competitive drive began to wane . Brooks acknowledges that transitioning to the second curve is not easy . It requires vulnerability and acceptance of the natural deterioration that comes with aging .

However , once embraced , this vulnerability becomes a superpower that allows us to share our experience and wisdom with the world , we become a source of inspiration and guidance for those who haven't yet walked the path we have . So if you find yourself in the second half curve of life , I encourage you to reflect on the opportunities it presents .

Embrace vulnerability and deterioration as superpowers that allow you to make a meaningful impact on others , Share your experiences , support those around you and find joy in the journey , rather than solely focusing on achievements . I suppose that is one of the reasons why I'm doing this podcast , continuing our look at running and aging .

It turns out that running can actually slow down the effects of aging . In this groundbreaking study done by Stanford University School of Medicine , the researchers tracked 500 older runners for over 20 years to determine the impact of running on the aging process , and the results were quite outstanding .

The study found that elderly runners have fewer disabilities , enjoy a longer span of active life and are half as likely as non-runners to die early deaths , as we've already talked about . In other words , this particular study was kind of proof of what , basically , we've been talking about earlier on .

So in other words , we're running can significantly improve our overall health and well-being for old individuals . Dr James Fries , an emeritus professor of medicine and senior author of the study , emphasises the importance of aerobic exercise and maintaining good health as we age .

Dr Fries and his team began the research back in 1984 , a time when many scientists believed that rigorous exercise would do more harm than good for old individuals . However excuse me , dr Fries had a different hypothesis that regular exercise would extend high-quality , disability-free life , and this idea became known as the Compressure of Mobility Theory .

The study tracked 538 runners over the age of 50 , comparing them to a similar group of non-runners . The subjects , now in the 70s and 80s , were surveyed yearly about their ability to perform daily activities . The researchers also examined national death records to determine mortality rates .

After 21 years , the study revealed that 34% of the non-runners had died , compared to the only 50% of the runners . This significant difference in mortality rates highlights the impact of running on longevity . Interestingly , the runners' initial disability was delayed by 16 years compared to non-runners . Compared to non-runners .

This means that runners were able to maintain their independence and functional abilities for a longer period of time . One surprising fund-founding from the study was that the gap between runners and non-runners continued to widen over time . This suggests that the health benefits of exercise are greater than previously believed .

Dr Fries notes that the increasing gap may be attributed to runners having greater lean body mass , healthier habits overall , like we've talked about before . However , he acknowledges that eventually , both groups will experience 100% mortality rate .

Furthermore , the study revealed that running not only delays cardiovascular deaths , but is also associated with fewer early deaths from cancer , neurological disease , infections and other causes . Running seems to have a positive impact on overall health and well-being .

Contrary to the concerns of other scientists , the study found that running is not associated with a higher risk of osteoarthritis or the need for total knee replacements . In fact , running may be safer for the joints compared to higher impact sports or unnatural motions . This study had a major impact on our understanding of the health benefits of running .

Dr Fries initially faced skepticism about his ideas , as we've said , but now many of the findings support his research . It is important to remember the message of this study . If you want to stay healthy as you age , aerobic exercise such as running should be a vital part of your routine , as I say at the end of my episode .

If you want to look into this into more detail , I will provide links in the show notes , and one of the things I love about producing this podcast is coming across studies like this . Okay , maybe running may not be your cup of tea . However , I am the true believer that we , as humans , are made to move around .

So in the sedentary world , it is vitally important to move around . It could be dancing , rowing or , better still , walking . Stay tuned for more exciting research and discoveries of the world of health and wellness , and remember it's never too late to start running and to reap many benefits that offers . Well , just a short break from the podcast .

I promise you we will get back to it . Just wanted to say we are hurtling towards Christmas and you may be looking for ideas for presents . One of my past interviews , lucy Thomson , sent me a message to help with that decision . Over to you , lucy .

Give them the gift of a pain-free new year with a one-to-one gift voucher , or come along with them and do a two-to-one . We also have small , friendly group classes . These are held in Tickenham , as well as us having online classes which are live , so you still get the benefits of being in studio .

We still offer corrections so that you and your loved ones can reach your goals much sooner . Feel free to get in touch with us . Email address is hello at welcomepalatescom or you can visit our website , welcomepalatescom , where you can find lots more information , and we look forward to moving with you in 2024 . Have a wonderful Christmas and see you then .

. As promised , we're diving into the fascinating topic of stick-on biosensors that are revolutionising sweat science for athletes . In a world where technology continues to push the boundaries , it's surprising that we haven't found a precise way to measure how much athletes should drink while exercising .

Hydration is a crucial way for maintaining optimal performance for many athletes , and still rely on thirst as their guide . The problem while relying on thirst is twofold . First , by the time your brain registers that you need water , your body is often already dehydrated . Secondly , it's , but it's easy to alleviate your thirst before fully rehydrating yourself .

Traditionally , the most accurate way to measure fluid loss is through weighing the nude body before and after sex exercise . However , this method is impractical for athletes in the midst of an intense physical activity , obviously , such as runners in the middle of a marathon . That's where innovative biosensing technology comes in .

Cyclists can use GPS computers with drink alarms reminding them to take regular slips of water . Runners and gym goers can now wear smart watches with hydrants , hydranspiration sensors or use the GX sweat patch to monitor their sweat rate , fluid loss and sodium loss .

However , until recently , wearable sensors that can analyze an athlete's sweat in real time to provide personalized hydration recommendations have been costly and not readily available to the general public . But all that changed in December when the Nix hydration biosensor was unveiled by a Boston startup founded by a marathoner and herafide graduate , meredith Cass .

Cass , who struggled with her own body's reaction to heat and humidity during marathon training , saw the need for a more accessible and affordable biosensing technology . The Nix hydration biosensor attaches to the bicep during using a protective film and measures the sweat profile of the body locally through algorithmic computation .

It extrapolates the data to the entire body as sweat flows across the electrodes on the bicep patch . The sensor measures the content of the sweat twice , determines how quickly fluid is moving through the body . When connected to the Nix app via Bluetooth , the sensor relays hydration notifications to the user's phone at intervals customized by the individual .

The goal is to help athletes stay within 1% of their starting body mass or 1% of their hydration during the workout and thus avoiding and negative consequences of dehydration . With the Nix hydration biosensor , athletes can have access to real-time sweat science and receive personalized hydration recommendations while they're doing their exercise .

Excuse me , this breaks with technology provides a solution to the age-old problem of accurately monitoring hydration levels during intense physical activity . By leveraging biosensors and wearable technology , athletes can now optimize their performance and avoid the detrimental effects of dehydration .

This ensures that they are operating at their peak potential and achieving their goals . As technology continues to advance , we can only expect more exciting developments in the world of sweat science .

These stick-on biosensors have opened a new realm of possibilities for athletes and researchers alike , allowing us to gain valuable insights into our bodies and optimize our 30 performance like never before . The 45-minute mark . Especially crucial for endurance athletes , hydration and electrolytes are vital aspects .

We'll explore up in an upcoming podcast the payoff optimizing your training and avoiding the pitfalls of hydration . So dehydration rather . So stay tuned for more insights on how to elevate your fitness game .