WANT TO BE ABLE TO RUN WITH YOUR KIDS AND GRANDKIDS?—KEEP EXERCISING

The breakthrough research of Dr. Ralph Paffenbarger in the 1960s showed that those who burned more calories per week lived longer. Data from studies encompassing hundreds of thousands of participants supported Paffenbarger’s US Public Health Service research.

Ralph was not a regular exerciser until he immersed himself in the findings of his research and became a marathoner and an ultra-distance runner. His research showed that average, non-athletic people could lower the risk for our leading causes of death—heart disease and cancer–by simply doing a few regular exercise sessions a week—which did not have to be exhausting or painful.

One hour of exercise can equal 3 hours of extra life. In analyzing the data, Paffenbarger found that every hour of exercise, when done regularly, extends statistical lifespan by 2-3 hours. This has been verified by thousands of studies worldwide.

The PLUS of running: Longevity research at the Cooper Clinic’s Aerobic Institute has documented that every hour of running has a bonus extension—up to 7 hours for every hour run. Many scientists believe this results from the enhanced mental benefits of running. Other studies have shown that regular exercise (at least every other day) extends quality of life—along with the extra years.

But what are the physiological/cardiovascular and medical reasons behind this increase? Dr Gabe Mirkin, in his excellent free newsletter, has compiled studies that target heart disease and cancer.

Why? Well Mirkin’s analysis from research showing that regular exercise reduces the sources of inflammation which promote conditions for heart disease and cancer: being overweight, excess calorie intake, high blood sugar, high insulin, high estrogen and overactive or suppressed immune function.

Mirkin goes on to note that exercise reduced colon cancer risk by 30-40%. Women who exercised were 20-80% less likely to develop breast cancer.

I want you to be able to run or walk until you’re at least 100. So look at the following risk factors for heart disease and many cancers—based upon Dr Mirkin’s analysis:

  • Smoking
  • Not exercising
  • Not eating plenty of vegetables, fruits, whole grains, beans, nuts, and other seeds
  • Eating a lot of sugar-added foods and drinks, mammal meat, processed meats and fried foods
  • Taking more than two alcoholic drinks a day
  • Storing extra fat in the belly
  • Having systolic blood pressure > 120 at bedtime
  • Having bad LDL cholesterol >100
  • Being diabetic

So keep moving so that you can live an exercise-enhanced life and inspire your grandchildren to do the same.
Note: if you are looking for direction in starting a program or need motivation–get my JG app–free download and free timer.

Jeff Galloway

Jeff Galloway smiling near a lake with city skyline in the distance.
Jeff Galloway

Jeff Galloway, US Olympian and creator of the Run-Walk-Run method, has helped over 350,000 runners achieve their goals through his innovative training programs. As Runner's World's monthly columnist and author of North America's best-selling running book, Jeff has spent over 50 years sharing his expertise and continues to conduct running seminars worldwide as runDisney's Official Training Consultant.

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