Exercise

In research, moderate exercise has been suggested to be the key to longevity while extreme and over-exercise can lead to increased oxidation and tissue damage.

The list of potential benefits from moderate aerobic exercise has been shown in research to include: muscle and strength gain, loss of fat, increased energy, greater well being, and a decrease in anxiety and depression.

From anti aging perspective, there's one famous study conducted at Harvard study that looked at 17,000 male alumni of Harvard University between the ages of 35 and 74.

The research show that the physical activities of the men increased, their death rate decreased.

Those men who spend at least 2,000 kilo-calories per week doing moderate exercises such as tennis, swimming, jogging or brisk walking lowered their overall death rate by 25-33% and decreased their risk of coronary artery disease by 41% when compared to the more inactive fellow alumni.

What is also interesting is that is has been suggested by research that going over 3,500 kilo-calories per week can actually makes things worse, with a slight increase in death rate in studies.

In other studies, it has also been suggested that to maximize the benefits of working out from anti aging perspective, you should also pay attention to how you work out.

Many researchers agree that intensity level of between 60% and 80% of one’s maximum heart rate is a good in that regard.

Also, the at-least-2,000 kilo-calories per week exercise level found beneficial in research is recommended by many researchers to be divided to different days to get the benefits.

Some suggest that exercise should take place at least 3 times a week for a duration of 20-30 minutes.

Exercise - Studies

Jakicic, J.M., C. Winters, W. Lang, and R.R. Wing, "Effects of intermittent Exercise and Use of Home Exercise Equipment on Adherence, Weight Loss, and Fitness in Overweight Women," JAMA, vol. 282, no. 16 (October 1999), pp. 1554-1560.

Holloszy, J. O., et al., "Effects Of Exercise On Glucose Tolerance And Insulin Resistance," Acta Medica Scandinavia,(suppl.), vol. 711 (1986), pp. 55.

Kasch, F.W., J.L. Boyer, P.K. Schmidt, R.H. Wells, J.P. Wallace, L.S. Verity, H.Guy, and D. Schneider, "Ageing of the Cardiovascular System During 33 Years of Aerobic Exercise," Age and Aging, vol. 28 (1999), 531-536.

Katzel, L.I., et al., "Effects Of Weight Loss Vs. Aerobic Exercise Training On Risk Factors For Coronary Disease In Healthy, Obese, Middle-aged, and Older Men," J. of the Amer. Med. Assoc., vol. 274 (1995), pp. 1915.

Kelley, G., et al., " Antihypertensive Effects Of Aerobic Exercise: A Brief Meta-Analytic Review Of Randomized Controlled Trials," Amer. J. of Hyertension, vol. 7 (1994), pp. 115.

McKirnan, M., "Clinical Significance of Coronary Vascular Adaptions to Exercise in Training," Med. Sci. Sports Exerc., vol. 26 (1994), pp. 1262.

Mersey, D., "Health Benefits of Aerobic Exercise," Postgrad. Med., vol. 90 (1991), pp. 103.

Prince, R.L., et al., "Prevention of Postmenopausal Osteoporosis. A Comparative Study Of Exercise, Calcium Supplementation, and Hormone Replacement Therapy," N. Engl. J. of Med., vol. 325, no. 17 (1991), pp. 1189.

Raglin, J., "Exercise and Mental Health. Beneficial and Detrimental Effects," Sports Med, vol. 9 (1990), pp. 323.

Rogers, M.A., et al., "Changes In Skeletal Muscle With Aging: Effects Of Exercise Training," Exercise and Sport Science Reviews, vol. 21 (1993), pp. 65.

Stefanick, M., "Effects of Diet And Exercise in men and women with low levels of HDL Cholesterol and high levels of LDL cholesterol," N. Engl. J. Med., vol. 339 (1998), pp. 12.

Sticht, J.P., et al., " Weight Control And Exercise: Cardinal Features of Successful Preventive Gerontology(editorial)," J. of Amer. Med. Assoc., vol. 274 (1995), pp. 1964.

Tomanek, R., "Exercise Induced Coronary Angiogenesis: A Review," Med. Sci. Sports. Exerc., vol. 26 (1994), pp. 1245.

Wood, P.D., W.L. Harkell, S.N. Blair, P.T. Williams, R.M. Krauss, F.T. Lindgren, J.J. Albers, P.H. Ho, J.W. Farquhar, "Increased Exercise Level and Plasma Lipoprotein Concentrations: A One-Year, Randomized, Controlled Study in Sedentary, Middle-aged Men," Metabolism, vol. 32, no. 1 (January 1983), pp. 31-39.

Wood, P.D., M.L.Stefanick, P.T. Williams, and W.L. Haskell, "The Effects on Plasma Liposproteins of a Prudent Weight-Reducing Diet, With or Without Exercise, in Overweight Men and Women," N. Engl. J. Med., vol. 325, no. 7 (August 1991), pp. 461- 466.


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