REGULAR VIGOROUS EXERCISE HAS PROFOUND HEALTH BENEFITS
In a research study, the British Journal of Sports Medicine reinforces the message that regular, vigorous exercise has profound health benefits, extending beyond elite athletes to the general population.
When an elite athlete engages in extreme exercise—such as running 10 hours a week and 75 miles total—for the average person it might seem excessive. However, new research indicates that such rigorous exercise routines could extend lifespans…
…not just for elite athletes but for the average person (you) as well.
A recent study examined the health data of the first 200 individuals ever to run a mile in under 4 minutes, spanning the 1950s to the 1970s. Researchers from Canada and Australia found that these athletes lived almost 5 years longer than the general population. This challenges the prevailing notion that excessive exercise may be detrimental in the long run.
Historically, numerous epidemiological studies have shown that physically active people generally live longer than their sedentary counterparts. However, the impact of exceeding recommended exercise levels has been a topic of debate. Some scientists argue that high-intensity athletes, such as marathon runners, endurance cyclists, and triathletes, may place undue stress on their hearts, potentially increasing their risk of early death.
Yet, the new findings suggest that rigorous exercise might yield different outcomes for well-trained individuals compared to those who are less active.
In 2022, a Harvard study highlighted that individuals who exercise beyond the recommended guidelines could reduce their risk of death by 30%, compared to a 20% reduction for those who meet the guidelines. This suggests that…
…more intense physical activity offers significant longevity benefits.
Cardiologist Stephen Foulkes and colleagues from the University of Alberta note that epidemiological studies of Tour de France cyclists, Olympic athletes, and rowers consistently show increased lifespans relative to the general population. The latest research indicates that this pattern also applies to the fastest mile runners.
Athletes who complete a mile in under 4 minutes represent a unique group, known for pushing their respiratory, cardiovascular, metabolic, and musculoskeletal systems to their limits. Achieving this speed requires high-intensity training sessions throughout the week. In 2018, a study revealed that the first 20 sub-4-minute milers lived, on average, 12 years longer than the general life expectancy.
The recent study expands on this by examining a larger cohort over three decades. Interestingly, runners who broke the 4-minute barrier in the 1960s had a greater life expectancy than those who achieved the feat in later decades. This discrepancy may reflect improvements in general population life expectancy and better management of major diseases over time. Additionally, genetic factors might contribute, as the group included several sets of siblings and father-son pairs.
While the study couldn't determine the exact causes of death for most runners, other research on Tour de France cyclists and Olympians suggests that the longevity benefits are mainly due to lower rates of cardiovascular and cancer-related mortality. Foulkes and his team emphasize that these findings underscore the significant lifespan benefits of exercise, even at the elite level.
For the average person, engaging in intense exercise can also promote longevity. Regular high-intensity workouts improve cardiovascular health, enhance metabolic function, and strengthen the musculoskeletal system. These benefits reduce the risk of chronic diseases such as heart disease, diabetes, and certain cancers. While it's essential to approach intense exercise gradually and under proper guidance, the evidence suggests that pushing physical limits, within reason, can contribute to a longer, healthier life.
WANT TO LIVE LONGER? CONSIDER INCREASING THE INTENSITY OF YOUR WORKOUTS.