Ever thought of running a marathon?
It’s a lofty goal, but scientists have discovered it’s much more than that.
![marathon]()
It turns out that running your first marathon can do miraculous things for your health. StudyFinds reported that researchers in London discovered people who train for and complete a marathon for the first time can turn back time — four years’ worth! — from a vascular health perspective. First-time runners saw reductions in blood pressure and aortic stiffness, and older male marathon runners saw the greatest number of benefits.
Exercise is proven to be the key to a longer life.
Exercise stress tests are known to be a better predictor of mortality, as compared to actual age. One study found that people adding activity of any type to their schedule reduced their risk of early death.
Increasing intensity of your workout improves your cardiorespiratory fitness, associated with longevity. Other benefits of exercise include improved mood, better cognitive performance, increased insulin sensitivity and health benefits for those suffering chronic disease.
Although important to your overall health, you can't out-exercise your diet — even a vigorous exercise regime will not outweigh poor nutrition, which contributes to insulin resistance, weight gain and increasing risk of chronic disease.
If you are embarking on a new fitness routine, remember to listen to your body, exercise consistently and include proper sleep, hydration and nutrition to enjoy the greatest benefits.
The more time you spend sitting, the shorter your life expectancy, thanks to the negative impact on your cardiovascular and metabolic functions. The World Health Organization lists inactivity as the cause of 3.2 million deaths each year, and researchers found those who sat the longest were twice as likely to have diabetes or heart disease, as compared to those who sat the least.
But what if running a marathon is not an option for you? Don’t despair: Simple walking can be just as beneficial for those struggling with chronic diseases. The important thing is to get up and move.
Walking more, ideally daily, can go a long way toward reducing many chronic health risks. It has been shown to lower your risk of Type 2 diabetes, depression, dementia, hormonal imbalances, arthritis, PMS, thyroid disorders, fatigue, varicose veins and constipation. And, when it comes to weight management, regular walking can be just as beneficial, or even more so, than working out in a gym!
Walking for 20 to 25 minutes per day has been found to add anywhere from three to seven years to your life span. Smokers may also increase their life span by nearly four years by walking regularly.
If you really want to live longer, a healthy lifestyle and diet in addition to regular exercise is the winning trifecta.
Concentrate on eating real food, not processed or fast foods. This can be as simple as adding dark green leafy vegetables to your meals or adding your tea leaves to a smoothie rather than tossing them after making a cup of tea.
Severely limit or eliminate sugar and grains in your diet, especially high fructose corn syrup (HFCS), which is far worse than any other type of sugar. Avoid trans fats and get plenty of omega-3 fats from a high-quality, animal-based source, such as krill oil.
A healthy lifestyle also includes getting enough restful sleep, optimizing your vitamin D levels and upping the good bacteria in your gut by eating fermented foods such as kimchi, natto, raw organic cheese or raw milk kefir.