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| Running marathon improves 'artery age' | |
| (about 7 hours later) | |
| Training for and completing a marathon improves the health of a new runner's arteries, cutting about four years off their "vascular age", a study suggests. | Training for and completing a marathon improves the health of a new runner's arteries, cutting about four years off their "vascular age", a study suggests. |
| Researchers from Barts and University College London tested 138 novice runners attempting the London Marathon. | Researchers from Barts and University College London tested 138 novice runners attempting the London Marathon. |
| Over six months of training, their arteries regained some youthful elasticity, which should reduce the risk of heart attacks and strokes. | Over six months of training, their arteries regained some youthful elasticity, which should reduce the risk of heart attacks and strokes. |
| And their blood pressure fell as much as if they had been prescribed pills. | And their blood pressure fell as much as if they had been prescribed pills. |
| Those who were the least fit beforehand appeared to benefit the most. | Those who were the least fit beforehand appeared to benefit the most. |
| And smaller amounts of aerobic exercise are likely to have a similar effect, according to the British Heart Foundation (BHF), which funded the study, in the Journal of the American College of Cardiology. | And smaller amounts of aerobic exercise are likely to have a similar effect, according to the British Heart Foundation (BHF), which funded the study, in the Journal of the American College of Cardiology. |
| How fast did they run? | How fast did they run? |
| It took them between four and half and five and a half hours, on average, to run the 26.2 miles. | It took them between four and half and five and a half hours, on average, to run the 26.2 miles. |
| Is it dangerous? | Is it dangerous? |
| Runners with a pre-existing but undiagnosed heart condition have died attempting marathons - but this is very rare. | Runners with a pre-existing but undiagnosed heart condition have died attempting marathons - but this is very rare. |
| Lead researcher Dr Charlotte Manistry said: "People with known heart disease or other medical conditions should speak to their doctor first. | Lead researcher Dr Charlotte Manistry said: "People with known heart disease or other medical conditions should speak to their doctor first. |
| "But for most people, the benefits of taking up exercise far outweigh any risk." | "But for most people, the benefits of taking up exercise far outweigh any risk." |
| What is the best way to train? | What is the best way to train? |
| Start months before a marathon, begin each session with a warm-up and gradually increase the distance run. | Start months before a marathon, begin each session with a warm-up and gradually increase the distance run. |
| Having rest days between runs allows joints and muscles to recover and strengthen. | Having rest days between runs allows joints and muscles to recover and strengthen. |
| Ask a doctor about any health concerns. | Ask a doctor about any health concerns. |
| How much exercise is needed to keep fit and healthy? | How much exercise is needed to keep fit and healthy? |
| Over the course of every week, adults should do a minimum of either: | Over the course of every week, adults should do a minimum of either: |
| People should also do strengthening activities - such as push-ups, sit-ups or lifting and carrying - at least two times a week to give muscles a good workout. | People should also do strengthening activities - such as push-ups, sit-ups or lifting and carrying - at least two times a week to give muscles a good workout. |
| BHF's Prof Metin Avkiran said: "The benefits of exercise are undeniable. | BHF's Prof Metin Avkiran 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. | "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.'" | "As the old mantra goes, 'If exercise were a pill, it would be hailed as a wonder drug.'" |