Distance running and marathon training can ‘reverse ageing’ of blood vessels by four years – Chronicle Live
If you’re looking for motivation to sign up for the Great North Run or an even longer marathon, consider that the training can reverse the impact of ageing on your body.
That’s because training for a long distance can “reverse the consequences of ageing” on blood vessels, with first-time-marathon runners able to cut almost four years off their vascular age, a study has found.
University College London researchers discovered that first-time marathon runners experienced reductions in blood pressure and aortic stiffness equivalent to a 3.9-year reduction in vascular age. In just half a year, the participants were able to reverse the consequences of the ageing process, through regular distance running training.
Dr Charlotte Manisty, from Barts Heart Centre and University College London, said: “Our study shows it is possible to reverse the consequences of ageing on our blood vessels with real-world exercise in just six months.
“These benefits were observed in overall healthy individuals across a broad age range and their marathon times are suggestive of achievable exercise training in novice participants.”
Ageing naturally leads to arteries becoming stiffer and an increased cardiovascular risk. The researchers analysed data from 138 healthy participants who took part in the 2016 and 2017 London marathons.
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Blood pressure and arterial stiffness were measured when training started six months before the race and compared to measurements made between one and three weeks of the marathon being completed. The average age of the runners was 37, and just under half were male.
Training decreased systolic and diastolic blood pressure by 4 and 3 mmHg, while aortic distensibility increased by 9% – the equivalent of an “almost four-year reduction in ‘aortic age”‘.
Before the study, the participants were running no more than two hours per week and had no prior marathon experience.The average running time was 5.4 hours for women and 4.5 hours for men.
“Greater rejuvenation” was seen in older, slower male marathon runners with higher baseline blood pressure, the study found.
The researchers believe adults with hypertension and stiffer arteries might be expected to have an even greater cardiovascular response to exercise training.
They write: “This study emphasises the importance of lifestyle to modify the ageing process, particularly as it appears “never too late” to gain the benefit as seen in older, slower runners.”
You don’t have to train for a 26-mile marathon to feel some of the benefits. Shorter distance running and even normal levels of everyday exercise can bring similar results. One heart expert says just adding in a lunch time walk can bring positive change.
Professor Metin Avkiran, associate medical director at the British Heart Foundation, which funded the research, said: “The benefits of exercise are undeniable.
“Keeping active reduces your risk of having a heart attack or stroke and cuts your chances of an early death. As the old mantra goes, if exercise were a pill it would be hailed as a wonder drug. Setting yourself a goal – such as training for a marathon – is a great way to stay motivated and follow through on your New Year health resolutions.
“But you don’t need to train for a marathon to reap the benefits. Aim for at least 150 minutes of moderate intensity exercise every week, or 75 minutes of vigorous exercise. More is usually better, but every bit counts. Even a brisk walk on your lunchbreak will steer you towards better heart and circulatory health.”
If you’re looking for motivation to get running, you could apply to enter the 40th Great North Run . The ballot for September’s Newcastle to South Shields half marathon is open now .