Healing Through Exercise Part 8

33 Wendy Demark-Wahnefried, aCancer Survival: Time to Get Moving? Data Acc.u.mulate Suggesting a Link Between Physical Activity and Cancer Survival,a Journal of Clinical Oncology 24.22 (2006): 3517-3518.

CHAPTER 13: LONGEVITY, POTENCY, AND RESILIENCE.

1 http://en.wikipedia.org/wiki/Life_expectancy.

2 78.14 years in 2008 (estimated according to https://www.cia.gov/library/publications/the-world-factbook/index.html.

3 Steven Rosenberg, aOh, the Things You Will See if You Live to Be 110,a The Boston Globe, February 16, 2006.

4 Jeremiah Barondess, aOn the Preservation of Health,a Journal of the American Medical a.s.sociation 294 (2005): 3024-3026.

5 If humans are born to run, one might wonder why some runners have problems with their knees. Daniel Lieberman of Harvard University says that our forebears never ran on a hard surface such as concrete or asphalt. Furthermore, todayas runner wears shoes that actually weakens the muscles and joints, thus making them p.r.o.ne for wear and tear. Finally, our forebears were not obese. Dennis Bramble and Daniel Lieberman, aEndurance Running and the Evolution of h.o.m.o,a Nature 432 (2004): 345-352.

6 The Boston Globe, March 23, 2007.

7 Urho M. Kujala and others, aRelations.h.i.+p of Leisure-Time Physical Activity and Mortality,a Journal of the American Medical a.s.sociation 279 (1998): 440-444; reprint at http://jama.ama-a.s.sn.org/cgi/reprint/279/6/440.pdf.

8 The genetic component for cardiovascular diseases is estimated to be 30 percent; Herbert Lllgen and Deborah Lllgen, aKrperliche Aktivitt und Primrprvention,a Deutsche Medizinische Wochenschrift 129 (2004): 1055-1056; reprint at www.thieme-connect.com/ejournals/pdf/dmw/doi/10.1055/s-2004-824858.pdf.

9 John Hoberman and Charles Yesalis, aThe History of Synthetic Testosterone,a Scientific American, February 1995.

10 K. Sreek.u.maran Nair and others, aDHEA in Elderly Women and DHEA or Testosterone in Elderly Men,a New England Journal of Medicine 355 (2006): 1647-1659.

11 Henry Feldman and others, aAge Trends in the Level of Serum Testosterone and Other Hormones in Middle-Aged Men: Longitudinal Results from the Ma.s.sachusetts Male Aging Study,a The Journal of Clinical Endocrinology and Metabolism 87 (2002): 589-598.

12 Thomas Travison and others, aThe Relative Contributions of Aging, Health, and Lifestyle Factors to Serum Testosterone Decline in Men,a The Journal of Clinical Endocrinology and Metabolism 92 (2007): 549-555.

13 Michael Rauchenwald, aKrperliche Fitness beim alternden Mann,a Blickpunkt Der Mann 1 (2003): 20-23.

14 Carol Derby and others, aModifiable Risk Factors and Erectile Dysfunction: Can Lifestyle Changes Modify Risk?a Urology 56 (2000): 302-306.

15 Ibid.

16 Katherine Esposito and others, aEffect of Lifestyle Changes on Erectile Dysfunction in Obese Men,a Journal of the American Medical a.s.sociation 291 (2004): 2978-2984.

17 Suresh Rattan, aAnti-Ageing Strategies: Prevention or Therapy?a Embo Reports 6 (2005): 25-28.

18 Wall Street Journal (European edition), June 24, 2006.

19 Rod Dishman and others, aNeurobiology of Exercise,a Obesity 14 (2006): 345-356.

20 Agathocles Tsatsoulis and Stelios Fountoulakis, aThe Protective Role of Exercise on Stress System Dysregulation and Comorbidities,a Annals of the New York Academy of Sciences 1083 (2006): 196-213.

21 Jessica Chubak and others, aModerate-Intensity Exercise Reduces the Incidence of Colds Among Postmenopausal Women,a The American Journal of Medicine 119 (2006): 937-942.

22 Eliza F. Chakravarty and others, aReduced Disability and Mortality Among Aging Runners,a Archives of Internal Medicine 168.15 (2008): 1638-1646.

23 News release from Stanford University, August 20, 2008.

CHAPTER 14: PANACEA FOR EVERY DAY.

1 David Ba.s.sett and others, aPhysical Activity in an Old Order Amish Community,a Medicine and Science in Sports and Exercise 36 (2004): 79-85.

2 Aloys Berg and others, aGewichtskontrolle ist nicht nur FdH,a MMWa"Fortschritte der Medizin 27-28 (2004): 636/27-30/639.

3 Maria Fiatarone Singh, aEssay: Fit for Lifea"A Geriatricianas Perspective on Aging Well,a The Lancet 366, suppl. 1 (2005): S51.

4 In yet another study Becca Levy has shown that older people who have negative stereotypes about the elderly have a greater chance of hearing decline. Levy and others, aHearing Decline Predicted by Eldersa Stereotypes,a The Journals of Gerontology, Series B, Psychological Sciences and Social Sciences 61 (2006): 82-87; see also Gina Kolata, aOld but not Frail: A Matter of Heart and Head,a New York Times, October 5, 2006.

5 Rainer Hambrecht and others, aPercutaneous Coronary Angioplasty Compared with Exercise Training in Patients with Stable Coronary Artery Disease: A Randomized Trial,a Circulation 109 (2004): 1371-1378.

6 There are signs suggesting the meteoric rise of angioplasty during the past three decades has ended. Interestingly, this is not because doctors started to appreciate the therapeutic value of exercise. Rather, three recent studies published in the past two years indicate that using the procedure to open blocked arteries to treat chest pain, or angina, may be riskier and no more beneficial than medication. See Steve Sternberg, aAngioplastyas Golden Era May be Fading,a USA Today, March 26, 2008.

7 Charles Mann, aProvocative Study Says Obesity May Reduce U.S. Life Expectancy,a Science, March 18, 2005: 1716.

8 Singh, S51.

9 News release of the Fred Hutchinson Cancer Research Center, August 4, 2008; www.fhcrc.org/about/ne/news/2008/08/04/YMCA_exercise.html.

10 www.exerciseismedicine.org, accessed October 18, 2008.

11 www.exerciseismedicine.org/media.htm, accessed October 18, 2008.

12 www.mentalhealth.org.uk/media/news-releases/news-releases-2008/8-february-2008/, accessed October 18, 2008.

13 Ralf Sygusch and others, aGesundheitssporta"Effekte und deren Nachhaltigkeit bei unterschiedlichem Energieverbrauch,a Deutsche Zeitschrift fr Sportmedizin 9 (2005): 318-326.

14 The American College of Sports Medicine (ACSM) and the American Heart a.s.sociation (AHA) have jointly published physical activity guidelines. For adults over age 65 (or adults 50-64 with chronic conditions, such as arthritis), the basic recommendations are: do moderately intense aerobic exercise 30 minutes a day, five days a week; or do vigorously intense aerobic exercise 20 minutes a day, three days a week, and do 8 to 10 strength-training exercises, 10-15 repet.i.tions of each exercise, twice to three times per week. The complete recommendations are at www.acsm.org.

15 Xuemei Sui and others, aCardiorespiratory Fitness and Adiposity as Mortality Predictors in Older Adults,a Journal of the American Medical a.s.sociation 298 (2008): 2507-2516.

16 R. S. Pfaffenbarger and others, aPhysical Activity and Physical Fitness as Determinants of Health and Longevity,a in Exercise, Fitness and Health A Consensus of Current Knowledge, ed. C. Bouchard, R. J. Shephard, and T. Stephens (Champaign, IL: Human Kinetics, 1990), 33-48.

17 Christian Roberts and James Barnard, aEffects of Exercise and Diet on Chronic disease,a Journal of Applied Physiology 98 (2005): 3-30.

18 Der Spiegel number 51 (2000).

19 www.who.int/dietphysicalactivity/publications/facts/pa/en/, accessed March 19, 2007.

20 Rainer Hambrecht and Stephan Gielen, aEssay: Hunter-Gatherer to Sedentary Lifestyle,a The Lancet 366 (2005): S60-S61.

GUIDELINES ON THE WEB.

The American College of Sports Medicine and the American Heart a.s.sociation have jointly published physical activity guidelines: www.acsm.org/AM/Template.cfm?Section=Home_Page&TEMPLATE=/CM/HTMLDisplay.cfm&CONTENTID=7764.

The National Inst.i.tute on Aging (part of the U.S. Governmentas National Inst.i.tutes of Health) has created a comprehensive exercise program expressly with seniors in mind: www.nia.nih.gov/HealthInformation/Publications/Exercise Guide/.

The Surgeon Generalas report on physical activity and health: www.cdc.gov/nccdphp/sgr/sgr.htm.

ACKNOWLEDGMENTS.

I wish to thank Peter Dizikes, Barbara Perlmutter, and Kerstin Schuster for their help and support with this U.S. version of the book. I am particularly indebted to my editor, Merloyd Lawrence, for her suggestions and editing. I am fortunate to have met researchers and physicians who willingly shared their expertise with me: Aloys Berg, Fred Gage, Elkhonon Goldberg, Martin Halle, Christina Hahn, Rainer Hambrecht, Gertrude Huntington, Melinda Irwin, Carolyn Kaelin, Gerd Kempermann, Ulman Lindenberger, Herbert Lllgen, Jeffrey Macklis, Wilhelm Niebling, Fernando Nottebohm, Henriette van Praag, Hans-Georg Predel, Irwin Rosenberg, Robert Sallis, Eckard Schnau, Thorsten Schulz, Anna Schwartz, Heiko Strder, Gertraud Teuchert-Noodt, Claudia Voelcker-Rehage, R. Sanders Williams, Andrea Zegelin, and Marc Ziegler.

My friend Jobst-Ulrich Brand, a journalist based in Munich, read the first version of the ma.n.u.script and provided me with valuable comments. Matthias Landwehr, my agent in Berlin, and Peter Sillem, my editor at S. Fischer in Frankfurt, encouraged me to go for this project. I am indebted to my colleagues at Der Spiegel magazine; Stefan Aust, Johann Grolle, and Olaf Stampf supported this project.

Most important, I wish to thank my wife and our children. They have guided me through this exciting endeavor.