Can Exercise Help You Live Longer?

Written by Steve Chaney on . Posted in Fitness and Health, Issues

Run Long And Prosper

Author: Dr. Stephen Chaney

Man running Can Exercise Help You Live Longer? In my past “Tips” I have talked about how hard it is to prove the value of individual lifestyle changes for improving our longevity – whether we are talking about more exercise, lower fat diets or individual nutritional supplements. Most studies have too few subjects and last too short a time to show any significant effect.

That’s why the study I’m featuring this week is so remarkable. The study was designed to answer the question of whether exercise can actually help people live longer. Many studies have tried to answer that question. But what was remarkable about the study was the number of people enrolled in the study and how long the study lasted.

Let’s look at the study (Byberg et al, British Journal of Sports Medicine, 43: 482-489, 2009) in detail. The study enrolled 2,204 men aged 50 from the city of Uppsala Sweden in 1970-1973 and followed the men for 35 years! At the beginning of the study the participants completed a survey on leisure time physical activity and were categorized into low, medium or high activity groups.

Participants were re-examined at ages 55, 60, 70, 77, and 82 years and changes in physical activity were recorded. Other information, such as body mass index, blood pressure, cholesterol levels, smoking status and alcohol use, was also collected at each survey. And, of course, the researches recorded how many of the initial participants were still living at each of those ages.

After adjusting for other risk factors (obesity, smoking, excess alcohol consumption, elevated cholesterol or blood pressure), the researchers found that men who reported high levels of physical activity from age 50 lived 2.3 years longer than sedentary men and 1.1 years longer than men who reported medium levels of physical activity.

They also looked at what happened to men who started at low or medium levels of activity and increased their exercise level during the study. After 5 years of increased activity there was no apparent benefit. But after 10 years of increased activity the risk of dying had been reduced just as much as if they had always been exercising at that level!

I find that last finding particularly significant because most studies of this type last 5 years or less. If this study had been concluded at the end of 5 years, you might be tempted to say “Why bother. If I haven’t exercised before, there’s no point in starting now.” But, this study did last more than five years – so the conclusion was completely different.

The Bottom Line:

So, what are the take-home lessons from this study?

1) We’ve known for years that exercise reduces the risks of several types of diseases and improves the quality of life. This study clearly shows that exercise also helps us live longer.

2) And, if you haven’t exercised before, it’s never too late to start. Just don’t expect instantaneous results.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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Latest Article

Yoga Pain Relief From Tight Muscles

Posted July 17, 2018 by Dr. Steve Chaney

Yoga Shouldn’t Cause You Pain

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

yoga pain relief

Do you love to practice yoga?  Do you feel energized after stretching your muscles?  Or do you have yoga pain that prevents you from moving easily after your session is complete.  You probably would like to know how to achieve yoga pain relief from tight muscles.

Why Tight Muscles Cause Yoga Pain

A muscle originates on a bone, merges into a tendon, crosses over a joint, and inserts into another bone. When the muscle contracts it pulls on the tendon, and the joint moves.  However, if the muscle is strained either by repetitive use, or trauma, it becomes too short.  Now you will feel pain when you try to lengthen it to its normal length.  If you try to stretch it you’ll feel even worse pain, and you won’t be able to move properly.

yoga pain relief stretchHere is an analogy to help you better understand the concept. If you tied a rope between two trees and knotted the rope, the flexible tree would bend. If you then tried to force the flexible tree to stand up straight, the knots would get tighter. Also, the fibers outside of the knots would over-stretch.

This is what happens in your body when a muscle is shortened by spasms (knots).  And in your body, the two ends are attached to a bone. As a result, when you try to stretch the knotted muscles, they put a strain on your joint.  You feel pain, and you may have even injured your muscles.

It makes sense to untie the spasms before you stretch.  This would help prevent the need for yoga pain relief.

How To Prevent Yoga Pain By Releasing Muscle Spasms First

yoga pain relief bookFor over 15 years I have been helping people around the world via email and Zoom consultations.  A person orders a consultation, sends me an email explaining the problem, and I send back some treatment ideas. Along with the consultation they get a copy of Treat Yourself To Pain-Free Living  so they can do the treatments I suggest.

An amazing yoga instructor in Texas, named Ana, was having pain in her calf muscles. She was accustomed to yoga eliminating all pains, so she was frustrated that the pain didn’t disappear.  She found me by doing an internet search and decided to have a telephone consultation.

Ana sent an email to me describing her problem.  I told her to order the Treat Yourself To Pain-Free Living book and described the self-treatment for her calf pain.  We then made an appointment to talk in two weeks.

yoga pain relief calfThe treatment for the pain in her calf muscles is shown on the left. You lie on your back and put your calf over top of your opposite bent knee.  Press down and slowly move your leg up toward your head so your knee moves down your calf.  If you find a sore point, that’s a spasm. Hold your pressure on the point for about 30 seconds, then release the pressure for about 30 seconds.  Then repeat 1-2 more times.  It will hurt, but since it’s releasing the spasm, you’ll find it will hurt less each time you do it.

It took Ana just two days to resolve her calf issue and get yoga pain relief. By then, her book had arrived. Since she still had 12 days before we talked, she decided to use the information in the book and work on her hips.  She was shocked to find her hips actually had a lot of spasms.  She treated them as the book showed, and her yoga improved.  Then she took a look at her shoulders that were also “fine.”  Again, she was shocked to find they also had multiple spasms. She treated them as shown in the book, and again her yoga improved.  She was thrilled!

Yoga Pain Relief

yoga pain relief dvdWhen we finally spoke, Ana had made the decision that this was information that needed to come out to yoga instructors everywhere.  That was the beginning of Trigger Point Yoga.  Ana and I worked together to create a product to teach how to release tight muscles before stretching.

Ultimately the product name was changed to Focused Flexibility Training so athletes would also release muscles before stretching.

It’s important to release the spasms that tie your muscles into knots before you stretch.  Focused Flexibility Training shows you where to press, and how to best treat the knot.  And the yoga stretching DVDs are truly first-class.

 

Wishing you well,

Julie Donnelly

About The Author

julie donnelly

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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