Run to Slow Aging Process
The Stanford University School of Medicine has released the results of a long-term study that explores how a lifetime of running affects the aging process. The multitude of benefits derived from running have surprised even the research team.
In 1984, James Fries, MD, and his team of research colleagues enlisted 538 runners, all older than 50, and a similar group of nonrunners. Each year since then, the study participants have completed questionnaires about their personal lives, including their ability to groom, dress, and walk themselves as well as to their ease in getting up from a chair and gripping various objects. Their running patterns have been documented through the years as well.
When the study began, the runners averaged about four hours of run time each week. Twenty-one years into the study, run time has diminished to only 76 minutes per average week but the runners were still reaping the benefits of their active lifestyle nonetheless.
After 19 years of study, only 15% of the runners had died, from any cause, compared to 34% of the group of nonrunners. As was expected, the rate of death due to cardiovascular disease was much lower in the group of runners but the running group also had fewer deaths attributed to cancer, infection, and neurological disease, among others.
By the 21st year of the study, participants in both the running and nonrunning groups had started bearing signs of advanced age. They are now all in their 70s and 80s. What has proven to be quite remarkable is that the age of decline is dramatically later in the runners than in the nonrunners.
The onset of initial disability occurred 16 years later, on average, in the group of runners than in the group not running. Even more surprising is that, as age advances, the gap between the health of the runners versus the health of the nonrunners widens, in effect compressing the ill effects of old age into the shortest amount of time possible.
Indeed, it was Fries’ theory of “compression of morbidity” that led to the study in the 1980s. At that time, critics of the new running craze said the exercise would lead to injuries of the knee and other joints that would cause osteoporosis and other crippling disabilities as age advanced.
Fries’ thoughts were that a lifetime of regular exercise, such as running, would extend the runner’s life while enhancing vitality and improving its quality at the same time. His extensive study has proven his hypothesis correct.
Fries is emeritus professor of medicine at Stanford’s medical school and is the senior author of the paper describing his study of running. The Archives of Internal Medicine carries the full details in its August 11 issue.
The National Institute on Aging and the National Institute of Arthritis and Musculoskeletal and Skin Diseases awarded grants for the Fries study.
Source: Stanford School of Medicine
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This proves that the human body is an incredible machine. It was designed and evolved to work. The more it works, the healthier it becomes. America’s expanding waistlines are the result of a physically easy life and unlimited food availability. This study shows that you can help yourself. If you can extend your life, and, even more importantly, your healthy productive years, you have to drop the potato chips, get your backside off of the couch, and start using your body the way it was designed. We don’t have to run from predators or catch our food now, so you have to replace that activity with other movement. It’s a simple equation. Calories burned must be more than calories consumed. Even a little caloric deficit will slowly bring your body back to it’s normal size and composition. The belly and the love handles will slowly (and that’s the key) go away. You can still enjoy your grandchildren. Get up and move. Take a short run. Start with 100 ft. if you have to, then GRADUALLY increase it. You can be healthier, and this study PROVES it. Get motivated. Good luck!!
But what about the impact on your knees? I’m in my 20s and I can feel the pain in my knees and often have to re-adjust my workouts by incorporating stairmaster, swimming, biking etc ———- ie, non-impact cardio. I get frustrated when I read about the positive cardio health consequences of running, but there’s never a focus on the breakdown of the knees.
Those in the medical profession who conduct research as a means of lively-hood, are biased towards the acquisition of research monies. They will come to whatever conclusions are desired by the funding source.
Why do I sound so harsh? I was a longtime runner (18 years), long distance. I used to love to run, I would do so for 5 miles a day; 6 days a week. I was in great shape and well. It’s true running has enormous benefit …if your body can take it. I had a hip replacement last year as a result of stage 3 osteo-arthritis at the tender age of 43. my left hip is at stage 2 and will last a few more years. I have paid for my beloved past fitness regime with (so far) 6 years of agonizing pain. I suspect I have a few more painful years ahead of me until this issue is resolved.
So go ahead. Run. Feel the rush and the high. Enjoy the benefits of your hard work and dedication. Feel smug in your physical prowess and slim fitness. Just keep in mind that all of your ‘original-issue’ parts may not work up to spec after 40.
Though reading this article might make one believe that is true, but in reality that does not seem to be true. Have you ever met an avid runner who looks younger than he/she is?Most runners look much older than they usally are.
A side point to this study is that Americans are getting heavier and heavier, the trend is not good, which is causing health problems. As you age it’s harder to keep the weight off and running would be a way to accomplish that, at least brisk walking. According to statistics 70% of us will need long term care (guidetolongtermcare.com) - long term care is costly and those we are close to, which means the longer we can postpone it the better for everyone.
Paul, if running is rough on your knees it may be the result of your shoes. Go to a running store, not just a shoe store, and bring your running shoes. They will examine the soles and observe you taking a little run to evaluate running. They will make recommendations from there. Alternatively, swim!
I have completely given up running on concrete and blacktop and it has made all the difference as far as joint pain is concerned. I run only on dirt or gravel hiking trails and the impact on my knees and ankles has been greatly reduced in my case. Everyone is different obviously, but this has helped me tremendously. Also I rarely run two days in row which seems to aid in recovery. And if I start to feel a little ache or swelling I cut back for a week or two on my mileage or simply take a few days off and hike or bicycle instead. Running keeps me sane; personally for me the mental benefits in reduced stress are at least equal to the cardio benefits in my case!
i wish all the headlines associated with this study were changed to “Regular Exercise Slows Aging Process” so we could all just think “Duh!” and get on with it rather than think there’s something special about running, which in my opinion is just about the worst way I can think of to get my exercise
i absolutely hate running - it’s so boring and hot - it’s a complete slog with every step sending hundreds of pounds of impact through your feet, knees, and hips
i am an avid road cyclist - zero impact sport providing every bit of cardiovascular fitness a human being could possibly need (think tour de france)
so if you don’t like crushing your feet, knees, and hips in an overheated slogfest try road cycling - your joints, mind, and sweat glands will thank you
for this guy’s next study i’d like to see him do a long-term comparison between the zero impact sport of cycling VS the mega-impact sport of running on joint health.
I can’t speak for all runners, but this 55+ runner has had the fewest medical problems in his family and is consistently mistaken for someone younger. John, just hang out at a 10k run and take a look at the participants if you want verification.
200 minutes a week is just a half-hour per day, with one day off– not a hard habit to get into. Regarding the fear of “knee and joint” problems, let me clue you in– if you exercise as you get older, something is always going to hurt. But if you’re careful you can manage it, and the consistent feeling of well-being, alertness and relaxation more than compensates. Not being active hurts a lot more in the long run. Most people who don’t run actually could if they wanted to.
I don’t run because I love or even like it– it is simply the most efficient way to exercise I have found, requiring no equipment and a relatively small time investment.
With regard to knee problems, the advice on getting the right shoes is very important - especially considering those designed for motion control and stability. However, after experiencing varying degrees of knee pain for 4 years, I had a podiatrist make me some full length orthodics (about $400 before insurance). Within 4 months, 98% of my knee pain was gone. This won’t work for everyone but please consider it before giving up the sport. If your ankles, knees, and hips are aligned, something will eventually hurt. I did this last year at age 62 after 45 years of running. Good luck.
in my last posting: change ‘are aligned’ to ‘are not aligned’.
Excellent point. The older those biomechanics get, the greater the chance for damage if anything gets out of alignment. I ended up with pretty aggressive orthotics a few years ago. They have been a help in everyday mobility as well, now I get my dress and casual shoes fitted so I can wear them inside.
Absolutely true. Running (movement in general) has so many advantages.
Wow, the comment about runners looking older is SO wrong. Here in Hawaii, I have so hard a time with people’s ages because all of the runners are so fit. In short, runners are great looking people, inside and out.