Exercise versus Longevity
ABSTRACT
Exercise is
thought to be one of the main, and easiest, contributors to a longer more
healthy life. But how can something as minuet as a little physical activity
increase the longevity of an individual? This is the question of countless
people around the world, because although the solution to a longer healthier
life may be very simple the answer may not be. A simple exercise regimen can
positively contribute to countless aspects of one's life. The answer to the
widely asked question of how can exercise do something so extreme as to
increase life expectancy comes from tremendously reliable and sound research
done by hundreds of doctors, scientists, and sports specialist. Exercise
increase the longevity of an individual's life by increasing metabolic rates,
allowing for not only healthier, but more mental activity and capacity,
increasing cardiovascular strength, and also by increasing the agility and mobility
of an individual's body as he or she ages over time. This paper will describe,
in detail, the immensely positive reinforcement one will receive from
exercising throughout life.
Lit Review
Exercise decreases the
risk for diseases
Don
Staley is coach, researcher, and a famous author who has wrote many books, such
as Fit Mind Fit Body. Don also
maintains a research blog on how exercise positively affects longevity factors;
new articles are added to Don's blog as more research and development comes
forth. Don's research proclaims that exercise reduces the risk for many
diseases including high blood pressure,
preventing strokes, decreasing the risk for premature death, helping protect
against breast cancer, and preventing major risk factors associated with
strokes (Staley). The research depicted on Don's blog states that thirty
minutes of exercise per day, mostly aerobic exercise, can reduce the risk for
these things by allowing your body to release many hormones that may be
essential to maintain a health immune system and fighting depression, by
increase oxygen and blood flow to vital organs, and throughout the body, which
will boost the immune and maintain healthy bodily functions, and by increasing
circulation which will lower hypertension, or high blood pressure (Staley). Don's
research follows popular patterns of other studies done on longevity factors as
well.
Medical researcher, A.M.
Bronikowski, acquired profound statistics when doing a study on exercise versus
longevity factors on mice. Since mice have only one percent genetic variation
from humans, Bronikowski performed an experiment, in which he study mice that
exercised opposed to mice that did not exercise. Bronikowski found that the
mice that did exercise actually made age-related alterations to the gene
expression of the heart and reducing the risk of cardiovascular disease
(Bronikowski, 2002). Bronikowski announced that by changing the gene expression
of the heart, many effects of aging on the cardiovascular system would be
suppressed increase overall life expectancy (Bronikowski, 2002). Bronikowski's
studies also match studies of certain universities.
In the country of Brazil, at Federal
University of São Carlos, major medical studies were done involving individuals
that were obese and the elderly who smoked. In both cases, an increased rate of
physical activity altered the severe consequences of obesity and smoking, if
not reversing them completely, in order to restore the body to a healthier
physiological state (Francisco, 2010). Cristina Francisco, the author of the
medical research article, wrote that epidemiological and laboratory evidences have shown that
regular exercise protects against the development and progression of several
chronic diseases, and that exercise is considered an important component of a
healthy lifestyle (Francisco, 2010). In over weight individuals, increased
levels of physical activity will decrease the risk of cardiovascular disease,
and reverse some effects of the disease that may have already began to set into
the heart (Francisco, 2010). As with an ex-smoker, physical exercise may help
to diminish the risk of chronic diseases, improve physical fitness, allow them to avoid putting on weight, and
help to combat the symptoms of abstinence (Francisco, 2010). The modern studies
done by Francisco support earlier research studies as well.
D.A.
Sargent, an author in the May, 1897 issue of The North American Review, published an article on exercise and
longevity factors that supports claims made by recent studies. Sargent wrote
that by undergoing stimulated muscular exercise, the body could increase the
flow of oxygen and nutrients to the cells of vital organs throughout the body,
decrease the rate at which individual cell die. By doing so, the body can
repair and recover much faster from disease, sickness, and infection (Sargent,
1897).
Exercise
increases metabolic rates
Matteo Tosato's master
thesis, for the University of Florida, was written on the aging process and
potential interventions to extend life expectancy (Tosato, 2007). Tosato's
thesis states that one of four things that can intervene with longevity factors
is exercise (Tosato, 2007). According to Tosato, exercise has major effects on
mitochondrial DNA and metabolic pathways (Tosato, 2007). Tosato writes that the
mitochondrial DNA may play the biggest role on longevity factors, and by
increasing mitochondrial strength and decreasing DNA mutation rates, this maybe
the most significant intervention exercise has on life expectancy (Tosato,
2007). In addition, increasing metabolic strength also means that the entire
metabolic pathway may be used more efficiently, allowing the body to produce
more energy (Tosato, 2007). By using exercise to increase mitochondrial
strength, the overall metabolism of the body will increase allowing the body to
lose more weight (Tosato, 2007).
Physical exercise
is the key to a nations health
One of the most shocking
and disturbing studies done on the effects of exercise and longevity factors
was performed by Phillip J. Longman. Longman compared life expectancy of small,
poor, third world countries to the life expectancy of Americans and the data
was unexpected. Longman found that smaller third world countries had the same,
if not longer, life expectancies than that of the U.S. (Longman, 2003). Through
further investigation, Longman found the reason for this to be exercise. The
fact is that life expectancies in third world countries are so high because
there are not cars which entails that people walk everywhere increasing
cardiovascular strength, respiratory strength, boosting immune systems
(Longman, 2003). Compare that statistic to that of the U.S. where it is almost
unheard of for an individual to not own a car. Although the risk for disease in
these countries is much higher, the morality rate is comparable to that of
America, and Longman contributes this to the increased rate of exercise in
these third world countries (Longman, 2003).
Exercise
increases overall life expectancy
In the book, The Science of Anti-Aging Medicine, Tony
Little describes the effect of exercise on the total longevity of the human
body. Little describes life as "trying to find the fountain of
youth", and according to Little, exercise is the key (Little 199-217). In
years worth of scientific studies, Little found that individuals who exercised
regularly live, on average, 1-2 years longer than those individuals who did not
exercise (Little 199-207). In addition, avid exercise enthusiasts, those who
burned over 3,500kcal per week through exercise alone, achieve a life
expectancy of a few years longer than those who just exercise regularly (Little
199-217). Similar data points were found in other studies that support the fact
that exercise does increase life expectancy.
Four
years earlier, an author by the name of L. Ferrucci documented similar findings
to those of Little. Ferrucci introduced a welcoming statistic, through and
ongoing study, that males and females, both non smokers, could increase their
life expectancy by an average of 16.2 and 18.4 years respectively (Ferrucci,
1999). According to Ferrucci, and individual could attain such explicit results
by committing to a lifelong exercise regime, and by not smoking to maintain
respiratory strength (Ferrucci, 1999).
Exercise Increases
Longevity Factors
Within
the last century, the life expectancy, of an average human being, has increase
by twenty-seven years, and interestingly enough, the rates of physical activity
almost directly correlate (Tosato, 2007). Extending the life an individual has
on this earth is the primary goal of almost every living organism. Humans try
to extend this dark grim barrier of death through medicine, vaccines, the
improvement hygiene habits, and by performing countless medical and scientific
experiments. What if something as easy as an exercise regime could increase longevity
factors just as much as the things we spend millions of dollars on each year?
The fact is, that exercise can
positively affect longevity factors by reducing risks for many diseases,
increasing the metabolic rate within the body, and by explicitly increasing the
number of years an individual can live.
One of the largest problems in
modern society is that the risk for cardiovascular disease, high blood
pressure, and certain cancers has increase within the last couple decades due
to poor dieting and habits such as smoking (Longman, 2003; Francisco, 2010). In
order to decrease the risk for these diseases, many doctors and scientists are
turning to exercise as an answer. Studies have found that by exercise an
individual can actually alter the gene expression of the heart, reversing some
major effects of cardiovascular disease along with manipulating age related
factors of the heart as well (Bronikowski, 2002). Furthermore, by adding as
little as thirty minutes of exercise to a daily routine an individual can
reverse the affects of hypertension, or high blood pressure (Staley). Author
Don Staley states, "Regular aerobic exercise reduces blood pressure by
increasing blood circulation to the muscles and skin and by widening the blood
vessels" (Staley). In addition, by decrease blood pressure, the risks
subsided with kidney disease or failure, heart attack, and stroke may also
decrease (Staley). Moreover, it is a proven statistic that stimulated muscular
exercise also increase longevity by allowing more oxygen and nutrient to flow
to vital organs within the body, which will decrease the rate at which
individuals cells die, and mutate, decreasing the risk for cancerous cells and
increasing the rate at which the body can recover from disease, sickness and
infection (Sargent, 1897). Additionally, exercise may also increase estrogen
and progesterone levels in females which reduces the risk for breast cancer, a
disease that kills nearly 40,000 women each year (Staley).
A
similar study, done in the country of Brazil, yielded comparable results that
stated physical activity could weaken, if not reverse, some of the affects of
both cardiovascular disease and lung disease (Francisco, 2010). At Federal University of São Carlos, medical
researcher Cristina Francisco performed experiments on a two groups of people,
the first group being obese and the second group was elderly group who had smoked.
In both cases, each group had an increased rate of exercise, which Francisco
found reduced potential risk of cardiovascular disease and lung disease, in
addition to reversing many of the effects the diseases had already applied
(Francisco, 2010). Francisco wrote in a medical journal that, "Physical
exercise may...protect against the development and progression of
several chronic diseases, and it is considered an important component of a
healthy lifestyle" (Francisco, 2010). Along with reducing
the risk for many diseases, exercise also increase metabolic rates within the
body.
One
of the largest impacts exercise has on longevity is how it effects
mitochondrial DNA and metabolic pathways. Furthermore, by increase the rate of
metabolic pathways, by physical activity, allows the body to function more
efficiently and effectively allowing an individual to lose weight more easily
(Tosato, 2007). In addition to increase rates of metabolism, exercise also
increases mitochondrial strength within the body (Tosato, 2007). Mitochondria
are microorganisms within almost every cell that produces ATP, which is the
energy currency of the body. Exercise increases mitochondrial strength and
decrease the rate at which DNA mutation occurs permits increased energy levels
that will allow an individual to lose weight, which will decrease the risk for
disease and increase longevity (Tosato, 2007). Although countless studies show
that exercise does positively affect longevity factors, not everyone agrees
with the results.
Several
people against exercise increasing life expectancy will argue that exercise
actually speeds up the aging process. It is said that the impact the body
endures through running, or similar activities, will break apart the collagen
within the skin (collagen allows skin to be taut and resilient) increasing the
number of wrinkles one acquires. However, this statement is simply not credible
and there is no research evidence that supports the claims made against
exercise and longevity. Another common argument against exercise increasing life
expectancy, is that exercise will break down tissues within the body resulting
in negative feedback due to exercise. Yet, extensive medical research shows
that exercise is the chief source of renovation and repair of the body, and
that the repair process happens much faster rate than the breakdown process due
to the amount of oxygen and nutrient that is delivered throughout the body during
exercise and that the body will recover fully from any damage done via exercise
(Sargent, 1897). Additionally, medical research does show that exercise will
increase overall life expectancy.
"Studies
show a link between exercise and increased longevity. Of the few studies that
did not demonstrate a link between exercise and longevity...these studies did
not use the best scientific method available" states Tony Little, author
of The Science of Anti-aging Medicine
(Little 199-217). Little reports seeing, in people who burn between
2,000-3,500kcal per week in exercise along, an extension in longevity of an
average of one to two years (Little 199-217). Little's findings are
complimented by the findings of L. Ferrucci as well. Ferrucci brings a more
promising statistic to the table by concluding, through a lifelong study, that
a male may increase his overall life expectancy by 16.2 years, and a female may
increase her longevity by as many as 18.4 years (Ferrucci, 1999). Ferrucci says
that an individual may achieve such a significant difference in life expectancy
by attaining a lifelong commitment to exercise.
As the
data reveals, exercise does constructively affect longevity factors. Since the rise
of the human race, the life expectancy has continued to raise, and many medical
researchers, scientist, and fitness experts contribute this exercise. In the words
of Tony Little, "For centuries, people have sought the Fountain of Youth. The
desire to live longer is perhaps felt by even more people today as we realize that
the quality of our lives can be greatly improved...through regular physical activity"
(Little 199-217).
Annotated Bibliography
Bronikowski,
A. M. (2002). Lifelong voluntary exercise in the mouse prevents.
(Master's thesis,\ 1094-8341), Available
from American Physiological Society. (APS)Retrieved from http://physiolgenomics.physiology.org/content/12/2/129.full.pdf.
A medical experiment performed on mice
was executed to prove that lifelong voluntary exercise not only will increase life expectancy, but actually change
the gene expression on the body, and most importantly,
the heart. The body will undergo less aging due to the fact that exercise strengthens and increases the efficiencies of
almost every organism.
Tosato,
M. (2007). The aging process and potential interventions. (Master's
thesis, University of Florida)Retrieved
from http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2685272/pdf/cia\2-401.pdf. This source supports a
thesis that increasing exercise levels will increase
the length of one's life. Within the last century, life expectancies have
increase 27 years, and studies show that
along with the increasing life expectancies, exercise levels have increased as well. Exercising increases metabolic
rates, which will increase energy
levels and the ability to lose weight. In turn you will be less likely to
obtain certain diseases and disorders.
Francisco,
C. O. (2010). comparison of hemodynamic and nutritional parameters between
older persons practicing
regular physical activity, nonsmokers and ex-smokers . (Master's thesis, Federal University of São
Carlos , São Carlos, Brazil)Retrieved from http://go.galegroup.com/ps/i.do?action=interpret&id=GALE|A242484347&v=2.1&u=lo m_accessmich&it=r&p=AONE&sw=w&authCount=1.
This source supports the fact that exercise
can lower the risk for many diseases. Exercise can reduce the effects of lung disease and can reverse the effects
of smoking on the lungs and return the aerobic capacity
of the lungs back to normal for the age of an individual. Also, in over weight individuals increased exercise
reduces the risk for cardiovascular disease, along with lowering blood pressure levels and increasing oxygen levels in
the blood improve overall bodily
function. With an exercise regimen in place and an elderly home, individuals
who participated in the exercise
were more socially active, mentally quicker, and had the ability to relax and relieve stress
more often that individuals who did not participate.
Longman,
P. J. (2003). Physical exercise: Key to the nation's health . (pp.
16-23). Washington: Retrieved from
http://go.galegroup.com/ps/i.do?action=interpret&id=GALE|A257150555&v=2.1&u=lom_accessmich&it=r&p=AONE&sw=w&authCount=1.
This source tells how other
countries spend only a fraction of the money Americans do on health care but have the same life expectancy.
This is because the rate of exercise in smaller
countries is much larger due to less cars and the fact that exercise reduces
the risk for many diseases. Exercise
is the way to a healthy society, and in doing so the cost Americans do spend on health care will
decrease and the average life expectancy will increase
even more.
Ferrucci,
L. (1999, Winter). Smoking, physical activity, and active life expectancy. Family
Economics and Nutrition Review
, 12(1), 69. Retrieved from http://go.galegroup.com/ps/i.do?action=interpret&id=GALE|A57512270&v=2.1&u=lom_accessmich&it=r&p=AONE&sw=w&authCount=1.
A study shows the life expectancy of someone
who has low, moderate, and high levels of activity versus people of the same age that have not exercise regimen. The
life expectancy difference is extreme. It also argues
that exercise may break smoking addictions that otherwise may lead to the cause of disease.
Staley,
Don. "Don Staley Life Coaching Articles." Don Staley. N.p., 12
January 2009. Web. 18 Apr 2012.
<http://www.donstaley.com/articles>. Don's web page displays numerous articles about the affects of
exercise on an individual's longevity. He argues, with credible research and sources, that exercise decrease the
risk for diseases including, but not
limited to: decreasing blood pressure levels, increasing good cholesterol
levels and decreasing bad
cholesterol, preventing strokes, decreasing the risk for premature death, and helping protect against breast
cancer.
Sargent,
D. A. (1897, May). Exercise and longevity. The North American Review , 164(486), 556-565. Retrieved from
http://www.jstor.org/stable/25118813?seq=1. On the second page of this pdf it describes how
exercise delivers more oxygen and nutrients to organs and throughout the body allowing for the body to repair
itself faster. With this factor playing
a major role in fighting diseases and maintaining the bodies overall immune system, it is easy to see how
exercising will increase longevity. Boosted immunity levels within the body allow the body to also fight
off infections and sickness faster and more efficiently.
Little,
Tony. The Science of Anti-Aging Medicine. 1st edition. Chicago: American
Academy of Anti-Aging Medicine, 2003.
199-217. Web. <http://books.google.com/books?id=RI8ZyNo5KCkC&printsec=frontcover.
This book describes how everyone is
trying to find the fountain of youth and extend their life by manipulating longevity factors with
exercise. It tells how exercise is the way to achieve a healthier life style.
Studies were done at Harvard University showing that people who did exercise regularly lived 1-2 years
longer, but those who exercised more extremely and
burned over 3,500kcal per week through exercise alone had an even noticeably longer life expectancy that those who
exercised regularly.
