OK. I finished my five-mile run early this am. I generally do this five days a week. And it takes me about an hour each day from start to finish. Am I exercising too much for my own good?
I’ve been doing this now for more than 30 years. And like most nonprofessional runners, I started one day long ago by huffing and puffing trying to make my way around the block. Then a year or so later I found myself crossing the finish line at the Columbus Marathon.
The theory was always to push as much as possible. Add miles and time spent on the concrete or treadmill progressively. And I have the log books to prove it.
But an article in the NYT — “Phys Ed: Moderation as the Exercise Sweet Spot” — advances the idea that when it comes to the health benefits you get from exercise, moderation is key. And less might just be more.
For people who exercise but fret that they really should be working out more, new studies may be soothing. The amount of exercise needed to improve health and longevity, this new science shows, is modest, and more is not necessarily better.
That is the message of the newest and perhaps most compelling of the studies, which was presented on Saturday at the annual meeting of the American College of Sports Medicine in San Francisco. For it, researchers at the University of South Carolina Arnold School of Public Health and other institutions combed through the health records of 52,656 American adults who’d undergone physicals between 1971 and 2002 as part of the Aerobics Center Longitudinal Study at the Cooper Institute in Dallas. Each participant completed physical testing and activity questionnaires and returned for at least one follow-up visit.
The researchers found that about 27 percent of the participants reported regularly running, although in wildly varying amounts and paces.
The scientists then checked death reports.
Over the course of the study, 2,984 of the participants died. But the incidence was much lower among the group that ran. Those participants had, on average, a 19 percent lower risk of dying from any cause than non-runners.
Notably, in closely parsing the participants’ self-reported activities, the researchers found that running in moderation provided the most benefits. Those who ran 1 to 20 miles per week at an average pace of about 10 or 11 minutes per mile — in other words, jogging — reduced their risk of dying during the study more effectively than those who didn’t run, those (admittedly few) who ran more than 20 miles a week, and those who typically ran at a pace swifter than seven miles an hour.
“These data certainly support the idea that more running is not needed to produce extra health and mortality benefits,” said Dr. Carl J. Lavie, medical director of cardiac rehabilitation and prevention at the Ochsner Medical Center in New Orleans and an author of the study. “If anything,” he continued, “it appears that less running is associated with the best protection from mortality risk. More is not better, and actually, more could be worse.”
Oh, mama. Something else to fret about.
Regardless, any amount of walking, running, swimming, biking and so on seems to me to go in the plus column.
And if more people exercised even moderately instead of regularly downing a keg of Coke and a trailer full of popcorn at the movies, we might all be better off.