For a long time we've known that exercise makes our jeans fit better. Now scientists are finding that cardio and strength training can have a beneficial effect on our genes, too! Here's a layman's view of some studies done in recent years showing that a little huffing and puffing may reverse aging at the genetic and cellular level.
In a Canadian study conducted at the Buck Institute for Age Research, 25 men and women 65 and older were put on a strength-training program which consisted of one-hour-long sessions, twice a week, for six months. What the researchers were surprised to find was that this minimal amount of exercise "resulted in a reversal of the gene expression back to levels similar to those seen in younger adults [in this case, a group of sedentary 20- to 35-year-olds who were part of this research project]."
Another study, this one conducted at the University of California, found that a single brief bout of exercise altered the gene expression in pubertal girls. More specifically, these young ladies, ages 8 to 17, performed ten 2-minute sessions on stationary bikes, at 90 percent of maximal heart rate, interspersed with one-minute rest breaks. The scientists concluded that this little bit of exercise induced significant changes in PBMC [Peripheral Blood Mononuclear Cells -- whatever they are?] gene expression ..." In all, an average of about one-thousand genes related to stress, inflammation, apoptosis, cytotoxicity, Antigen processing ... were changed.
Dean Ornish, M.D., renowned expert in disease prevention and treatment, led a research project where 30 men with low-risk prostate cancer opted for changing their lifestyle over surgery and chemotherapy. In other words, they cleaned up their diets, adopted stress-reduction techniques and started exercising. The result was that the men had changes in approximately 500 of their genes related to disease prevention and cure. More specifically "48 disease-preventing genes were turned on and 453 disease-promoting genes, including those related to prostate cancer ... were turned off."
Finally, out of Germany comes research involving 37 individuals with serious heart failure, who rode stationary bikes for up to 30 minutes per day for four months. The scientists found that this small amount of exercise caused new stem cells to be produced in the participants' bone marrow. These newly-formed stem cells then found their way to the hearts of these individuals, where they proceeded to repair the damage the hearts had incurred. It was also discovered that there was an increase in the number of small blood vessels found in their muscle tissue -- and we recall that the heart is made up of muscle tissue.
In referring to a specific gene that recent research has shown to promote obesity in individuals who have this gene, Dr. David Katz, director of the Yale-Griffin Prevention Research Center, said that it is "now becoming clear that our lifestyle patterns [a major part of which is exercise] may actually alter our genes and the way they are expressed as well."
This emerging science, showing that a little bit of exercise actually changes us at the genetic level, makes me want to get up from this keyboard and go to the gym. How about you? Do you now think that regular exercise is worth any little bit of effort involved? As a well-known company logo says -- just go do it!
Ed Mayhew is a speaker (Need one? A good one?) and the author of Fitter for Life, Fitter After 50 and AGE BLASTERS: 3 Steps to a Younger You You can visit Ed at: www.YouCanGrowYounger.com www.FitterForLife.com Ask for your F*R*E*E Fitter After 50 e-newsletter
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