Running for as little
as five minutes a day could significantly lower a person’s risk of dying
prematurely, according to a large-scale new study of exercise and
mortality. The findings suggest that the benefits of even small amounts
of vigorous exercise may be much greater than experts had assumed.
In recent years,
moderate exercise, such as brisk walking, has been the focus of a great
deal of exercise science and most exercise recommendations. The
government’s formal 2008 exercise guidelines, for instance, suggest that
people should engage in about 30 minutes of moderate exercise on most
days of the week. Almost as an afterthought, the recommendations point
out that half as much, or about 15 minutes a day of vigorous exercise,
should be equally beneficial.
But the science to
support that number had been relatively paltry, with few substantial
studies having carefully tracked how much vigorous exercise is needed to
reduce disease risk and increase lifespan. Even fewer studies had
looked at how small an amount of vigorous exercise might achieve that
same result.
So for the new study, published Monday in The Journal of the American College of Cardiology,
researchers from Iowa State University, the University of South
Carolina, the Pennington Biomedical Research Center in Baton Rouge, La.,
and other institutions turned to a huge database maintained at the
Cooper Clinic and Cooper Institute in Dallas.
For decades,
researchers there have been collecting information about the health of
tens of thousands of men and women visiting the clinic for a check-up.
These adults, after completing extensive medical and fitness
examinations, have filled out questionnaires about their exercise
habits, including whether, how often and how speedily they ran.
From this database,
the researchers chose the records of 55,137 healthy men and women ages
18 to 100 who had visited the clinic at least 15 years before the start
of the study. Of this group, 24 percent identified themselves as
runners, although their typical mileage and pace varied widely.
The researchers then
checked death records for these adults. In the intervening 15 or so
years, almost 3,500 had died, many from heart disease.
But the runners were
much less susceptible than the nonrunners. The runners’ risk of dying
from any cause was 30 percent lower than that for the nonrunners, and
their risk of dying from heart disease was 45 percent lower than for
nonrunners, even when the researchers adjusted for being overweight or
for smoking (although not many of the runners smoked). And even
overweight smokers who ran were less likely to die prematurely than
people who did not run, whatever their weight or smoking habits.
As a group, runners gained about three extra years of life compared with those adults who never ran.
Remarkably, these
benefits were about the same no matter how much or little people ran.
Those who hit the paths for 150 minutes or more a week, or who were
particularly speedy, clipping off six-minute miles or better, lived
longer than those who didn’t run. But they didn’t live significantly
longer those who ran the least, including people running as little as
five or 10 minutes a day at a leisurely pace of 10 minutes a mile or
slower.
“We think this is
really encouraging news,” said Timothy Church, a professor at the
Pennington Institute who holds the John S. McIlHenny Endowed Chair in
Health Wisdom and co-authored the study. “We’re not talking about
training for a marathon,” he said, or even for a 5-kilometer (3.1-mile)
race. “Most people can fit in five minutes a day of running,” he said,
“no matter how busy they are, and the benefits in terms of mortality are
remarkable.”
The study did not
directly examine how and why running affected the risk of premature
death, he said, or whether running was the only exercise that provided
such benefits. The researchers did find that in general, runners had
less risk of dying than people who engaged in more moderate activities
such as walking.
But “there’s not
necessarily something magical about running, per se,” Dr. Church said.
Instead, it’s likely that exercise intensity is the key to improving
longevity, he said, adding, “Running just happens to be the most
convenient way for most people to exercise intensely.”
Anyone who has never
run in the past or has health issues should, of course, consult a doctor
before starting a running program, Dr. Church said. And if, after
trying for a solid five minutes, you’re just not enjoying running,
switch activities, he added. Jump rope. Vigorously pedal a stationary
bike. Or choose any other strenuous activity. Five minutes of taxing
effort might add years to your life.
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