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Aging: How Running May Be Able to Stop the Clock By: Greg Wells PhD and Jessica Caterini BSc We live in a day and age when the eternal desire to live longer has become more and more of a reality. From ninety-year-old marathon runners to forty-year-old Olympians, everywhere you look athletes are pushing the limits of human potential - at any age. By understanding the findings of science, you can learn why some people are aging less quickly and, more importantly, you can figure out how to turn back the clock on your own life. How Running Slows Down Aging The amazing truth that science has discovered is that endurance activities may slow down the aging process. To start with, there are the benefits that everyone knows about: a stronger heart, more efficient blood flow, a bolstered immune system, healthy eating habits and an overall positive outlook on life, all of which offset some of the negative effects of aging. It also appears that training is effective at any age. For example, one study found that when researchers organized an exercise intervention for an elderly, previously sedentary group, markers of mitochondrial function increased.(1) (Mitochondria are the energy producing organelles in your cells.) But thats only part of the story. The staggering part is that we now know that aerobic exercise can actually protect the genetic material in your cells. This genetic material – DNA – is what our cells use to replicate and stay healthy. This finding may send shockwaves all the way back to the middle ages and have alchemists dropping their quest for the Philosophers Stone in favour of heading out for a run. What the Research Tells Us Studies have discovered that when people engage in regular aerobic exercise they maintain telomere length. Telomeres are the protective caps on our DNA - think of them like the caps on your shoelaces that keep the laces from fraying. Since your DNA generates the proteins and machinery that make your body work effectively, keeping it working well is the key to keeping your body going, and that is exactly what endurance activities seem to do. One study found that sedentary people aged 55-72 had relatively short telomeres compared to sedentary 18-32 year olds. But when comparing people in the 55-72 age group who have exercised all their lives there was no significant difference in the length of the telomeres between younger people and older athletes.(2) Running literally keeps your DNA healthy! Along with benefits at the cellular level, research has shown that aerobic activity can protect you against many types of age-related disabilities. A twenty year study that compares runners and non-runners starting from age 50 determined that four hours of activity a week was enough to delay the onset of age related disabilities. By the 21st year of the study, the participants who were runners were down to 76 minutes per week but still reaping the rewards of running well into their nineties. The best news is that a new study with 400,000 participants has demonstrated that as little as 15 minutes of activity per day (like a brisk walk) can decrease mortality by 14 per cent, which translates into a three-year longer life expectancy.(3) How You Can Use Exercise to Resist Aging To get the anti-aging benefits of exercise, consider the following: 1. Establish and maintain a consistent exercise program that involves regular aerobic exercise2. It is important to add cross training to your program because it will improve your fitness but it will also help you avoid overuse injuries from focusing exclusively on running. Consider adding swimming, cycling, strength training or yoga to your routine.3. If you are person who has not exercised regularly in the past but is interested in taking up running, ensure that you increase mileage slowly so that your connective tissues and muscles have time to adjust to the new stress. Consider a learn-to-run program that will help you structure your training and teach you proper technique. Nutrition and Psychology In terms of nutrition, it is particularly important to make sure that your diet includes sufficient carbohydrates to fuel your exercise, protein for muscle growth, iron-rich foods to develop your oxygen transport potential, vitamin C to improve iron absorption and Omega-3 fatty acids which have benefits for your nervous system, brain and heart. Mentally, the long term benefits of running give new meaning the phrase "act your age." By shifting our mindset about exercise so that we all include regular fitness in our daily experience, we can offset the aging process and ensure that we are healthy and active late in life. Not to mention feeling better about ourselves week in and week out. If youre interested check out the great book "Spark" by Dr. John Ratay, which explores the impact of exercise on the brain. References1 Short KR, Vittone JL, Bigelow ML, et al. Impact of aerobic exercise training on age-related changes in insulin sensitivity and muscle oxidative capacity. Diabetes 2003;52:1888–962 LaRocca TJ, Seals DR, Pierce GL. (2009). Leukocyte telomere length is preserved with aging in endurance-trained adults and related to maximal aerobic capacity. Mechanisms of aging and development 131(2):165-1673 Chakravarty EF, Hubert HB, Lingala VB, Fries JF. (2008). Reduced disability and mortality among aging runners: a 21-year longitudinal study. Archives of Internal Medicine 168(15):1638-1646. Greg Wells Ph.D. (www.drgregwells.com, @drgregwells) is an Assistant Professor at the University of Toronto in the Faculties of Medicine and Kinesiology. He was the sport science analyst for the Olympic Broadcast Consortium during the 2010 & 2012 Games, and is the author of Superbodies: Peak Performance Secrets from the Worlds Best Athletes. Jessica Caterini is a member of the Human Physiology Research Unit in the Faculty of Kinesiology at the University of Toronto. http://www.drgregwells.comhttp://www.twi....superbodies.tv Cheap Ravens Jerseys . MLS Commissioner Don Garber and Miami-Dade County Mayor Carlos Gimenez also will attend the session, which was announced Monday. The league has discussed placing its next two expansion teams in Miami and Atlanta. Baltimore Ravens Jerseys China .Y. -- Buffalo Bills coach Doug Marrone has drawn on his Syracuse connections once again by hiring Rob Moore to take over as receivers coach. http://www.cheapravensjerseysauthentic.com/ . Now that hes hitting streaking teammates with pin-point passes for easy layups, Love is asserting himself as one of the true superstars in the league. 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It followed the controversy over elimination qualifying, which could not be scrapped in time for the Bahrain Grand Prix despite a farcical debut in Australia.F1s drivers have no official voting power on new regulations, which are devised by F1s Strategy Group, voted on by the F1 Commission and rubber-stamped by the FIAs World Motor Sport Council. The letter called on F1 to devise a master plan to restructure this format to prevent similar gridlock in future.?Though there has been no change to the structure Button thinks the FIA has been more willing to listen to what drivers have to say since the GPDA went public.?We feel that we do have a say anyway and since our comments earlier in the year, the FIA have been more open to our opinions, but they would prefer it is behind closed doors rather than in the press, Button said.dddddddddddd I think that we have a reasonable say but you always want more because you always think we have more to give, rather than take, and thats definitely what were here to do -- make the sport a better place.Bernie Ecclestone memorably replied to the open letter by calling the drivers windbags, saying they should keep opinions to themselves. Button thinks the letter proved drivers care about improving the sport as much as possible.I think it showed to the world that there are issues in F1 and the drivers know they are issues and are willing to help. Of course we got replies from certain individuals and I think our comments were valid and I think they understand that.The important thing is that were all willing to what we can to improve the sport, because the sports not in a bad place but its not as good as it should be and not as good as it will be. Things like this, little regulations with yellow flags, the radio, that we need to come up with a solution that works for us all. ' ' '