Research on Avoiding Early Death Says…

We all know that taking care of ourselves can lengthen our lives. The most important elements are eating right, exercising, and getting rest; of course, regular medical check-ups are key as well.

In August 2022, The Journal of the American Medical Association Network Open, published the results of research of the National Cancer Institute on what activities were most effective at lowering the risk of early death. Over a quarter-million adults 59-82 answered questions as part of a 12-year study conducted my the National Institutes of Health and AARP.

The guidelines are still in place that adults should do at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise each week. As always, any kind of activity is better than nothing. What gets the most bang for your buck though? According to an article at cnn.com that reported on the study, racquet sports reduce the risk of death from heart disease by 27%, with an overall reduction in risk of early death of 16%. In second place, running reduced the risk of death from cancer by 19%, with an overall reduction in risk of early death of 15%. Coming in third, is walking, which is very good news since so many older adults engage in this activity as their primary form of exercise.

The other good news is that any other kind of activity also reduces the risk of early death. The information shared in this study is helpful, but only if you actually participate in that exercise. If you really like riding a bicycle, doing aerobics, dancing, etc., stick with what keeps you motivated and interested. It is better to do 150 minutes of “something” on a regular basis than to only occasionally participate in a racquet sport or running if you really do not like them.

The weather in getting colder in many parts, so now is the time to plan for possible changes in our routines. Walking and running may need to move to indoor track. Tennis and pickleball may also need to come inside. Plan ahead so that you can keep active, feel healthy, and live longer!

Is Religion Healthy?

Well, as they say, that is a deep subject.

I have blogged in the past about the effects of religious practices on health. Fasting is a part of many religious traditions; intermittent fasting has become a “darling” in the weight-loss world. Forgiveness is central to most faith communities, and the positive influence of forgiveness has been proven both in the emotional/psychological realm as well as the physical. Developing a sense of gratitude, also has favorable effects.

Right now, Jews across the world are in the middle of the Ten Days of Repentance. This is the period that begins with Rosh Hashanah (the Jewish New Year) and ends with Yom Kippur (the Day of Atonement); it is a time of heightened spirituality, self-awareness, and soul-searching. It is followed five days later by Sukkot–a festive harvest holiday, as well as Simchat Torah when the lectionary cycle of the Torah concludes and begins again. It is a very busy time on the Hebrew calendar, and as a rabbi, I cannot help but wonder…is it good for us?

Many studies have shown the positive impact of being involved in a religious community. Religion can offer certain psychologic benefits such as a positive and hopeful attitude about life and illness, which can lead to better health outcomes and a longer life expectancy. Religion can also provide a sense of meaning and purpose, which have been shown to affect health behaviors; it contributes to stronger social and family relationships too, providing stronger networks of care when illness occurs. The National Institutes of Health reports that this is especially important in older adults who often experience a sense of loneliness and social isolation. A study conducted at the Ohio State University concluded that those with religious beliefs may live up to 4 years longer (at the very least) with all other things being equal; factor in gender and marital status, and that number can go as high as 9.45 years!

Of course, the picture is not completely rosy. There are some religious groups that focus on issues such as guilt or that may engage in coercive/controlling behaviors which are detrimental to health. There also some faith communities that eschew modern medical treatments. Be wary of religious groups and experiences that put health at risk.

Overall, however, it appears that having faith and being part of a supportive community can make a positive difference. In fact, research bears out that religion is not only good for the soul, it is good for the body as well!

Balance and Longevity

Can you balance on one foot for 10 seconds? Aging adults recognize that as we get older we may experience muscle loss, decreased stamina, and issues with flexibility; balance, however, usually remains unaffected into our fifties and then begins to deteriorate with some rapidity after that. A test of balance that I often use with clients–and this is fairly standard in the fitness world–is a single-leg stance, also known as balancing on one foot. My goals is to get my clients to be able to balance on each foot for 30 seconds; for many of my clients this may never be attainable, but we work our way up as much as we can.

Past research has shown that those who can balance for longer periods of time on one foot are much less likely to experience falls. For older adults, falls can have especially serious consequences as healing takes longer and inactivity takes a greater toll. Falls can also lead to a loss of independence.

The results of a new study published in the British Journal of Sports Medicine suggests that the inability to balance for 10 seconds is linked to nearly double the risk of death from any cause within the next decade. In other words, if you can balance on one foot for 10 seconds you cut your chances of dying in half over then next ten years. A recent article on cnn.com discusses the results. Previous research had linked the inability to balance with fall risk and cognitive decline, but never before with longevity. Of course, the ability to balance may be affected by a number of other health factors; those who failed the test were more likely to be obese, have heart disease, high blood pressure, and type 2 diabetes.

The study does not reach any conclusions about causality. If you practice every day and are able to balance for 10 seconds, does that mean that your longevity will automatically increase? More research will be needed to determine this. More likely, those who are in a normal weight range, have blood pressure and blood sugar under control, and have healthy hearts may engage in more healthy patterns of diet, exercise, and rest. Those who take better care of themselves may therefore be better able to balance on one foot and also live longer. Causality is not yet determined, only linkage.

What does this mean for us? Try the test and see if you are able…or if you are even close; always perform this test near a piece of furniture or kitchen counter, or with someone nearby, rather than in the middle of an empty room in case you fall. If you are unable to pass the test, it may be worthwhile to talk with a medical profession about ways to improve health outcomes. In the meantime, it could not hurt to practice balancing, eat right, exercise, and get plenty of rest; these all contribute to longevity and great enjoyment during those years.

New Study out from NIH and AARP: Over 50? Start Exercising now…

Waiting For Their Turn — Is this what our senior years should look like?

A article in the most recent AARP Bulletin (May 2019, Vol. 60, No. 4, pg. 4) highlights something that those in the Fitness Industry have been saying for years…and now there is even more research behind it.

The study began in 1995 as a joint venture between AARP (American Association of Retired Persons) and the NIH (National Institutes of Health), and tracked the exercise habits of more than 315,000 people ages 50-71. It showed that even if a person has been inactive most of their lives, getting into regular exercise can add years to our lives and quality to those years as well.

The research shows that: “those ages 40-61 who begin exercising after years of physical inactivity can still extend their longevity. They had a 32 to 35 percent lower risk of mortality. The odds of death from cancer and heart disease also decreased. Compared with those who never exercised during the multiyear study, those who exercised their entire lives had a 29 to 36 percent lower risk of death.”

This is good news indeed–especially for fitness professionals who face the skepticism of those who have never been physically active during most of their lives. Of course, the real challenge is changing that behavior in the first place. Those who have felt that exercise or taking proper care of themselves was not a priority earlier in their lives are not necessarily going to “see the light.” Usually it takes a “wake-up call” or “Aha moment” to change the way they act. It should be comforting for them to know that not all is lost; even in their later years, they can have a significant impact on the quantity and quality of years in their lives.

As for change, Judaism has always taught that we are capable of change. Most religious traditions have a similar viewpoint. This is why there is a strong emphasis in the faith community on redemption in its many forms; there is a sense that we can always improve ourselves, and as a result, the world around us. We are not stuck with “it is what it is.” We have the potential to make “it what it ought to be.”

Good news indeed!