1 00:00:00,840 --> 00:00:05,920 Speaker 1: Welcome to Fitness Disrupted, a production of I Heart Radio. 2 00:00:11,880 --> 00:00:18,360 Speaker 1: I am Tom Holland and this is Fitness Disrupted. How's 3 00:00:18,400 --> 00:00:23,920 Speaker 1: that poor and attention grabbing title. The one sport that 4 00:00:24,079 --> 00:00:30,120 Speaker 1: may help you live the longest according to science. So yes, 5 00:00:30,920 --> 00:00:37,080 Speaker 1: there is some very interesting research out there into sports 6 00:00:37,200 --> 00:00:44,080 Speaker 1: and participation in sports and longevity. And this was a 7 00:00:44,200 --> 00:00:48,320 Speaker 1: topic that I was actually asked to discuss on CBS 8 00:00:48,440 --> 00:00:52,959 Speaker 1: News a while back when it first started getting traction 9 00:00:53,000 --> 00:00:57,200 Speaker 1: in the media, and it's just a great, great subject 10 00:00:57,280 --> 00:01:01,360 Speaker 1: topic for Fitness disrupted on many levels. We're gonna look 11 00:01:01,400 --> 00:01:06,280 Speaker 1: at a couple of studies and the specific study that 12 00:01:06,360 --> 00:01:09,759 Speaker 1: the media picked up, and then I'm going to talk 13 00:01:09,800 --> 00:01:13,680 Speaker 1: about why. So the studies obviously go into why a 14 00:01:13,720 --> 00:01:19,759 Speaker 1: little bit, but it's correlation, not causation, as I will discuss. 15 00:01:21,319 --> 00:01:25,720 Speaker 1: But there's really good stuff there, really helpful stuff there, 16 00:01:26,120 --> 00:01:29,119 Speaker 1: stuff that should make you feel good about what you're 17 00:01:29,160 --> 00:01:33,000 Speaker 1: doing and give you yes takeaways to help you live 18 00:01:33,040 --> 00:01:36,640 Speaker 1: your best life. And what I loved in looking at 19 00:01:36,680 --> 00:01:42,360 Speaker 1: the research, especially one study from Japan, is there was 20 00:01:42,400 --> 00:01:47,400 Speaker 1: a big discussion in the study about quality of life, 21 00:01:48,000 --> 00:01:51,440 Speaker 1: so it wasn't just about longevity, but it was about 22 00:01:52,440 --> 00:01:56,600 Speaker 1: what those years are like. And I talked about that 23 00:01:56,720 --> 00:01:59,240 Speaker 1: so frequently. It's not that you're just gonna live to 24 00:01:59,280 --> 00:02:03,920 Speaker 1: be seventy years or more, but what are those years 25 00:02:03,920 --> 00:02:06,520 Speaker 1: going to be like? Are you going to be able 26 00:02:06,560 --> 00:02:09,320 Speaker 1: to do what you want to do? And are you 27 00:02:09,760 --> 00:02:12,680 Speaker 1: going to be able to do those things pain free? 28 00:02:13,080 --> 00:02:19,080 Speaker 1: That's what's most important. So, yes, longevity is important. We 29 00:02:19,120 --> 00:02:22,080 Speaker 1: want to live ideally as long as we can. But 30 00:02:22,160 --> 00:02:29,320 Speaker 1: if those years aren't quality years, what is it all about? Right? 31 00:02:30,240 --> 00:02:33,400 Speaker 1: We want to be able to live our best lives, 32 00:02:34,960 --> 00:02:37,560 Speaker 1: as the goal of this show and everything I do 33 00:02:37,680 --> 00:02:42,480 Speaker 1: for a living helping you live your best life. So, 34 00:02:42,520 --> 00:02:48,000 Speaker 1: such a great topic, such a fun look at recreational 35 00:02:48,120 --> 00:02:56,440 Speaker 1: sports and the statistics and research into specific sports that 36 00:02:56,520 --> 00:03:00,440 Speaker 1: may help you live the longest, and one in particular. 37 00:03:01,680 --> 00:03:07,040 Speaker 1: And what's particularly interesting is that in my most recent book, 38 00:03:07,080 --> 00:03:11,720 Speaker 1: The Micro Workout Plan, the opening chapter is about a 39 00:03:11,760 --> 00:03:16,880 Speaker 1: former client who was so successful and still is and 40 00:03:16,960 --> 00:03:22,600 Speaker 1: he plays this sport. This is what he does. What 41 00:03:22,800 --> 00:03:26,240 Speaker 1: is it? Some of you know? I feel like some 42 00:03:26,320 --> 00:03:29,359 Speaker 1: of you know, But we're gonna take a quick break. 43 00:03:29,440 --> 00:03:31,280 Speaker 1: We're going to get right into it. The one sport 44 00:03:31,320 --> 00:03:33,400 Speaker 1: that may help you live the longest, and there's others 45 00:03:34,360 --> 00:03:51,520 Speaker 1: in the research. We'll be right back, all right. The 46 00:03:51,680 --> 00:03:55,160 Speaker 1: attention grabbing title for this show is the one sport 47 00:03:55,200 --> 00:03:58,560 Speaker 1: that may help you live the longest. But yes, it is, 48 00:03:58,600 --> 00:04:02,920 Speaker 1: according to science. That's what this shows about. We don't 49 00:04:02,960 --> 00:04:08,119 Speaker 1: make things up, and we not only discuss the research, 50 00:04:08,160 --> 00:04:15,360 Speaker 1: but I dive into it, sometimes deeper, sometimes just the abstract. 51 00:04:17,520 --> 00:04:22,479 Speaker 1: But it's an intelligent discussion, which is so lost in 52 00:04:22,640 --> 00:04:28,120 Speaker 1: so much today, especially exercise and nutrition. So let's get 53 00:04:28,200 --> 00:04:30,960 Speaker 1: right to it. Do you know the answer the one 54 00:04:31,040 --> 00:04:35,880 Speaker 1: sport that may help you live the longest? Here's this study, 55 00:04:36,160 --> 00:04:39,640 Speaker 1: one of the main studies of several but that garnered 56 00:04:39,680 --> 00:04:47,719 Speaker 1: all that media attention not too long ago, the title 57 00:04:48,120 --> 00:04:53,760 Speaker 1: various leisure time physical activities associated with widely divergent life 58 00:04:53,800 --> 00:05:03,360 Speaker 1: expectancies the Copenhagen City Heart Study, and this was December two, eighteen. 59 00:05:04,080 --> 00:05:08,000 Speaker 1: Okay recent, Some of this stuff goes back a little ways. 60 00:05:09,000 --> 00:05:11,119 Speaker 1: This one does not just a couple of years old. 61 00:05:14,440 --> 00:05:18,280 Speaker 1: But the findings are valuable. Nonetheless, I try to get 62 00:05:18,279 --> 00:05:22,039 Speaker 1: the most recent studies when possible. This is one, but 63 00:05:22,080 --> 00:05:24,760 Speaker 1: we'll go back and forth every now and again, too. Okay, 64 00:05:25,040 --> 00:05:27,880 Speaker 1: just because it's older, doesn't mean it's not worth discussing. 65 00:05:28,120 --> 00:05:32,719 Speaker 1: What was the objective of this study. This was to 66 00:05:32,800 --> 00:05:37,520 Speaker 1: evaluate the differential improvements in life expectancy associated with very 67 00:05:37,520 --> 00:05:43,200 Speaker 1: simple participation in various sports. And so this is the 68 00:05:43,279 --> 00:05:50,000 Speaker 1: Copenhagen City Heart Study, and that's a perspective population study 69 00:05:50,000 --> 00:05:55,719 Speaker 1: where they utilize detailed questionnaires regarding participation in different types 70 00:05:55,760 --> 00:06:00,440 Speaker 1: of sports and leisure time physical activity. They specifically looked 71 00:06:00,440 --> 00:06:04,520 Speaker 1: at eight thousand, five hundred and seventy seven participants and 72 00:06:04,600 --> 00:06:10,400 Speaker 1: they followed four up to twenty five years. Twenty five years, 73 00:06:10,400 --> 00:06:14,839 Speaker 1: so a long period of time, and they were looking 74 00:06:14,920 --> 00:06:23,719 Speaker 1: at all cause mortality between October tenth September until March 75 00:06:23,960 --> 00:06:32,760 Speaker 1: two thousand seventeen. All right, so they're analyzing over eight 76 00:06:32,760 --> 00:06:36,680 Speaker 1: thousand people over a long period of time, almost a 77 00:06:36,760 --> 00:06:42,839 Speaker 1: quarter century. And what they find, well, they actually found 78 00:06:42,960 --> 00:06:48,000 Speaker 1: and looked at seven sports, seven different sports, and here 79 00:06:48,080 --> 00:06:53,720 Speaker 1: were the incredible findings. Number one, the number one sport 80 00:06:54,760 --> 00:07:01,800 Speaker 1: that had the greatest increase in life expectancy tennis nine 81 00:07:01,920 --> 00:07:08,520 Speaker 1: point seven years. So the one sport that may help 82 00:07:08,560 --> 00:07:13,440 Speaker 1: you live the longest tennis. But it doesn't end there, 83 00:07:13,480 --> 00:07:18,120 Speaker 1: because what's number two badmitten. How many of you are 84 00:07:18,120 --> 00:07:21,120 Speaker 1: playing badminton? Played it a little bit as a kid, 85 00:07:21,920 --> 00:07:23,720 Speaker 1: short amount of time, like I don't know how that 86 00:07:23,840 --> 00:07:27,440 Speaker 1: ended up in the backyard. Uh didn't last very long? 87 00:07:28,120 --> 00:07:32,640 Speaker 1: Uh So badminton was number two six point two years 88 00:07:32,680 --> 00:07:36,680 Speaker 1: increase in life expectancy. So the first two sports are 89 00:07:36,760 --> 00:07:44,280 Speaker 1: what racket sports, So being specific, it's tennis, the sport 90 00:07:44,360 --> 00:07:46,600 Speaker 1: that may help you, and I'm using the word may 91 00:07:46,680 --> 00:07:50,800 Speaker 1: people for a reason I often do unlike many others 92 00:07:50,800 --> 00:07:55,960 Speaker 1: in my profession, may help you live the longest. And 93 00:07:55,960 --> 00:07:59,320 Speaker 1: then bad mitten. So it's racket sports. And let me 94 00:07:59,320 --> 00:08:04,360 Speaker 1: give you the the rest. Soccer number three four point 95 00:08:04,440 --> 00:08:09,720 Speaker 1: seven years, cycling three point seven years, swimming three point 96 00:08:09,760 --> 00:08:14,880 Speaker 1: four years, jogging it's a soft jay three point two years. 97 00:08:15,680 --> 00:08:19,760 Speaker 1: And finally Calisthenics called that aerobics three point one years. 98 00:08:21,920 --> 00:08:27,800 Speaker 1: Really really interesting. So I'm gonna shortly talk about why 99 00:08:28,000 --> 00:08:33,320 Speaker 1: they and I believe that it's the racket sports that 100 00:08:33,360 --> 00:08:37,640 Speaker 1: make a huge difference. Okay, the listen to the conclusion. 101 00:08:38,120 --> 00:08:40,960 Speaker 1: This is where it gets really interesting. I would argue, 102 00:08:42,440 --> 00:08:46,880 Speaker 1: read directly from the study conclusion, various sports are associated 103 00:08:46,920 --> 00:08:52,120 Speaker 1: with markedly different improvements in life expectancy because this is 104 00:08:52,280 --> 00:08:56,520 Speaker 1: an observational study, very important. It remains uncertain whether this 105 00:08:56,640 --> 00:09:03,360 Speaker 1: relationship is causal, right, correlation versus causation. And as I've 106 00:09:03,400 --> 00:09:07,880 Speaker 1: said over and over again, these are self reports. Gotta 107 00:09:07,960 --> 00:09:10,280 Speaker 1: take it with a grain of salt. But that's how 108 00:09:10,320 --> 00:09:14,360 Speaker 1: we do many studies. It's the best and only way 109 00:09:14,400 --> 00:09:16,560 Speaker 1: to do certain things. Not the best way, but you know, 110 00:09:16,640 --> 00:09:19,839 Speaker 1: the cheapest, and you know, especially when you're following people 111 00:09:19,840 --> 00:09:22,520 Speaker 1: over so many years, it's it's it's how it's done. 112 00:09:23,640 --> 00:09:29,280 Speaker 1: But yes, uncertain whether this relationship has causal Here we go. Though, Interestingly, 113 00:09:29,720 --> 00:09:35,040 Speaker 1: the leisure time sports that inherently involve more social interaction, 114 00:09:35,720 --> 00:09:40,400 Speaker 1: we're associated with the best longevity, a finding that warrants 115 00:09:40,400 --> 00:09:43,600 Speaker 1: further investigation. So people like me who love to go 116 00:09:43,679 --> 00:09:47,280 Speaker 1: out and run by myself might not live as long. 117 00:09:48,360 --> 00:09:53,800 Speaker 1: There you go, There you go. But joggings number six. 118 00:09:54,920 --> 00:09:57,200 Speaker 1: But that is a really interesting finding. And if you've 119 00:09:57,200 --> 00:10:00,800 Speaker 1: listened to my prior podcasts when I talk about what 120 00:10:01,120 --> 00:10:07,480 Speaker 1: over and over again, books like the Blue Zones that 121 00:10:07,559 --> 00:10:14,960 Speaker 1: look at populations that live not only really long, you know, 122 00:10:15,040 --> 00:10:19,560 Speaker 1: have really long lifespans, but quality of life. What is 123 00:10:19,679 --> 00:10:24,000 Speaker 1: one of those similarities between those blue zones, those places 124 00:10:24,000 --> 00:10:28,200 Speaker 1: in the world where people have great long lives, healthy 125 00:10:28,240 --> 00:10:35,320 Speaker 1: long lives, social connections. Boom people. Now we're connecting the dots. 126 00:10:36,880 --> 00:10:41,440 Speaker 1: Now you're seeing that it's systems theory when it comes 127 00:10:41,480 --> 00:10:44,880 Speaker 1: to health and wellness. You can't just pull out one 128 00:10:45,000 --> 00:10:52,040 Speaker 1: thing and say this is the reason. Oversimplification and and 129 00:10:52,040 --> 00:10:54,800 Speaker 1: and that's a huge issue because the stuff is simple, 130 00:10:54,920 --> 00:11:02,280 Speaker 1: yet it's connected. So a huge part of racket sports 131 00:11:02,400 --> 00:11:09,400 Speaker 1: potentially helping you live longer is the social interaction part. 132 00:11:10,960 --> 00:11:12,840 Speaker 1: So remember that, I'm going to come back to that 133 00:11:14,200 --> 00:11:18,679 Speaker 1: second study, huge study, even bigger. We were going to 134 00:11:18,760 --> 00:11:21,840 Speaker 1: go from eight thousand to eighty thousand, and this was 135 00:11:21,960 --> 00:11:25,600 Speaker 1: in the British Journal of Sports Medicine, May two thousand seventeen. 136 00:11:25,720 --> 00:11:30,560 Speaker 1: Again recent title, Associations of specific type of sports and 137 00:11:30,679 --> 00:11:35,720 Speaker 1: exercise with all cause and Cardiovascular disease mortality a cohort 138 00:11:35,840 --> 00:11:41,679 Speaker 1: study of eighty thousand, three hundred and six British adults. Okay, 139 00:11:41,720 --> 00:11:44,120 Speaker 1: what did they do? This was the Health Survey for 140 00:11:44,280 --> 00:11:49,000 Speaker 1: England and the Scottish Health Survey, which our household based 141 00:11:49,440 --> 00:11:58,760 Speaker 1: general population studies recruiting independent samples annually since interviewers visited 142 00:11:58,760 --> 00:12:02,319 Speaker 1: the sampled households and administered the study questionnaire and they 143 00:12:02,320 --> 00:12:07,120 Speaker 1: measured height and weight, and the president analysis included individuals 144 00:12:07,200 --> 00:12:15,400 Speaker 1: aged thirty to ninety eight years. Okay, so huge study. Again, 145 00:12:15,640 --> 00:12:19,600 Speaker 1: questionnaires asking people what they did, how frequently they did it, 146 00:12:19,679 --> 00:12:21,520 Speaker 1: And I'm gonna go into this study a little bit 147 00:12:21,559 --> 00:12:23,480 Speaker 1: deeper just to give you an idea of what they 148 00:12:23,679 --> 00:12:26,160 Speaker 1: often look at. So for this study, it was a 149 00:12:26,240 --> 00:12:30,160 Speaker 1: physical activity assessment. Going to readirectly here for you. Non 150 00:12:30,280 --> 00:12:35,760 Speaker 1: occupational physical activity was assessed using an established questionnaire. Then 151 00:12:35,800 --> 00:12:40,080 Speaker 1: inquired about the frequency and duration of participation in domestic 152 00:12:40,120 --> 00:12:43,080 Speaker 1: physical activity. Okay, so they're looking at what these people did, 153 00:12:43,320 --> 00:12:46,600 Speaker 1: and that included heavy manual housework, gardening, and do it 154 00:12:46,600 --> 00:12:50,040 Speaker 1: yourself activities. It also looked at walking and sports and 155 00:12:50,120 --> 00:12:53,839 Speaker 1: exercise in the four weeks prior to the interview. Then 156 00:12:53,880 --> 00:12:59,120 Speaker 1: they used some prompt cards for sports and exercises that 157 00:12:59,160 --> 00:13:02,600 Speaker 1: contained a number of groupings and this included cycling for 158 00:13:02,679 --> 00:13:07,840 Speaker 1: any purpose, swimming, aerobics for fitness, running and jogging, football 159 00:13:07,840 --> 00:13:12,320 Speaker 1: and rugby, badminton, and tennis and squash. Okay. And for 160 00:13:12,360 --> 00:13:17,280 Speaker 1: each positive response, participants were asked to specify frequency and 161 00:13:17,280 --> 00:13:18,840 Speaker 1: they were asked questions like, can you tell me on 162 00:13:18,880 --> 00:13:22,080 Speaker 1: how many separate days you did this activity for at 163 00:13:22,120 --> 00:13:26,319 Speaker 1: least fifteen minutes of time duration? How much time did 164 00:13:26,360 --> 00:13:31,240 Speaker 1: you usually spend doing it? And then they're perceived relative intensity? 165 00:13:31,480 --> 00:13:34,400 Speaker 1: Was the effort usually enough to make you out of 166 00:13:34,400 --> 00:13:38,720 Speaker 1: breath or sweaty? So interesting insight into what some of 167 00:13:38,760 --> 00:13:41,839 Speaker 1: these questionnaires would look at. So they're saying, what did 168 00:13:41,840 --> 00:13:45,960 Speaker 1: you do, how frequently did you do it, how long 169 00:13:46,000 --> 00:13:47,679 Speaker 1: did you do it when you did it, and tell 170 00:13:47,760 --> 00:13:51,320 Speaker 1: us how hard you worked when you did and what 171 00:13:51,400 --> 00:13:58,120 Speaker 1: did this one find? Participation in racket sports including bad mitten, tennis, 172 00:13:58,200 --> 00:14:05,760 Speaker 1: and squash showed significant risk reduction of in all cause 173 00:14:05,880 --> 00:14:12,439 Speaker 1: mortality and fifty nine pent reduction in cardiovascular disease mortality. 174 00:14:14,360 --> 00:14:16,319 Speaker 1: Back to the racket sports and for this one they 175 00:14:16,320 --> 00:14:20,280 Speaker 1: threw in squash And back to that client that I 176 00:14:20,400 --> 00:14:25,520 Speaker 1: start the micro workout plan discussing he plays squash in 177 00:14:25,560 --> 00:14:28,000 Speaker 1: the winter and tennis in the summer, doesn't play badminton, 178 00:14:28,400 --> 00:14:32,440 Speaker 1: definitely not his personality to play badminton, but loves his 179 00:14:32,520 --> 00:14:39,479 Speaker 1: racket sports and at sixty in his sixties early sixties, 180 00:14:40,200 --> 00:14:47,960 Speaker 1: crushing it, crushing it, okay, one other result though, that 181 00:14:48,000 --> 00:14:52,680 Speaker 1: I pulled from this study readirectly. Again, we found robust 182 00:14:52,800 --> 00:14:57,520 Speaker 1: associations between participation in certain types of sport and exercise 183 00:14:57,560 --> 00:15:03,320 Speaker 1: and mortality, including substantial deductions in all cause and cardiovascular 184 00:15:03,440 --> 00:15:08,480 Speaker 1: disease mortality for swimming, racket sports, and aerobics, and in 185 00:15:08,640 --> 00:15:14,120 Speaker 1: all cause mortality for cycling. So now we see connections, right. 186 00:15:14,600 --> 00:15:18,520 Speaker 1: The other study talked about yes, swimming, racket sports, aerobics, 187 00:15:18,560 --> 00:15:22,960 Speaker 1: and cycling. Before I get to the third and final study, 188 00:15:23,000 --> 00:15:29,120 Speaker 1: what are we seeing here. It's not about the gym necessarily. 189 00:15:29,240 --> 00:15:33,560 Speaker 1: Again I go. You should go if you like to. 190 00:15:34,880 --> 00:15:39,280 Speaker 1: It's a great part of a healthy overall plan if 191 00:15:39,360 --> 00:15:44,600 Speaker 1: you want to. But I have yet to read you 192 00:15:44,680 --> 00:15:52,080 Speaker 1: a study or discuss research into the gym and longevity 193 00:15:54,800 --> 00:16:00,320 Speaker 1: because it's about movement and activity and strength training and 194 00:16:00,440 --> 00:16:04,160 Speaker 1: cardio and balancing the five components of fitness and the 195 00:16:04,240 --> 00:16:07,200 Speaker 1: whole mental side, which we are seeing more and more 196 00:16:07,880 --> 00:16:13,640 Speaker 1: with exactly what I'm discussing today, the social connections. I'm 197 00:16:13,640 --> 00:16:18,800 Speaker 1: gonna talk more about the mental side systems theory. There's 198 00:16:18,920 --> 00:16:22,640 Speaker 1: a lot going on when it comes to living your 199 00:16:22,640 --> 00:16:26,680 Speaker 1: best life, and it's taking the component parts and putting 200 00:16:26,720 --> 00:16:32,680 Speaker 1: them all together, but not reducing it to a ridiculous 201 00:16:34,360 --> 00:16:40,000 Speaker 1: explanation that most often is the bias of the person 202 00:16:40,040 --> 00:16:42,720 Speaker 1: who just wants to say, yeah, I like lifting heavy, 203 00:16:42,800 --> 00:16:45,680 Speaker 1: so I'm gonna find that research that supports what I 204 00:16:45,760 --> 00:16:50,760 Speaker 1: want to do. No, I just said that, like I 205 00:16:50,840 --> 00:16:53,480 Speaker 1: like to run alone, I know that social connections. Let 206 00:16:53,480 --> 00:16:54,560 Speaker 1: me throw this right out there. I don't know if 207 00:16:54,560 --> 00:16:58,480 Speaker 1: I've ever said this on the podcast. I like being alone. 208 00:16:58,520 --> 00:17:02,360 Speaker 1: I like people, but I'm doing a podcast for a reason, 209 00:17:03,080 --> 00:17:06,000 Speaker 1: but I like my alone time a lot. I know 210 00:17:06,119 --> 00:17:08,960 Speaker 1: that I need more social connections. I know that I'm 211 00:17:09,000 --> 00:17:13,480 Speaker 1: being honest. I'm always honest. I turned that mirror around 212 00:17:13,520 --> 00:17:16,080 Speaker 1: all the time because I want to live my best life. 213 00:17:16,880 --> 00:17:23,040 Speaker 1: I know where my gaps are sleeping social connections. I 214 00:17:23,119 --> 00:17:28,040 Speaker 1: need more of both. Okay, but there's a lot going 215 00:17:28,119 --> 00:17:32,000 Speaker 1: on here, and now we're seeing the mental side. Now 216 00:17:32,160 --> 00:17:37,159 Speaker 1: we're seeing all the different component parts that are coming together. 217 00:17:38,240 --> 00:17:43,639 Speaker 1: Final break and then really interesting final study from Japan. Okay, 218 00:17:43,680 --> 00:17:46,520 Speaker 1: that's gonna get into that mental side, and then I'm 219 00:17:46,520 --> 00:17:50,760 Speaker 1: going to discuss the other reasons I believe that racket 220 00:17:50,800 --> 00:17:56,080 Speaker 1: sports in general and recreational sports in particular will help 221 00:17:56,119 --> 00:18:09,800 Speaker 1: you live your best life. We'll be right back, and 222 00:18:10,240 --> 00:18:18,760 Speaker 1: we are back alright. Third study really interesting Japan. They 223 00:18:18,760 --> 00:18:23,280 Speaker 1: took it a step further. Okay. Here is the title 224 00:18:23,359 --> 00:18:27,720 Speaker 1: Exercise or Sports in midlife and Healthy Life Expectancy and 225 00:18:27,840 --> 00:18:33,240 Speaker 1: Ecological Study in all Prefectures in Japan, BMC Public Health, 226 00:18:33,280 --> 00:18:38,560 Speaker 1: September two nine. So what was this study doing? The 227 00:18:38,560 --> 00:18:42,080 Speaker 1: background is simple. The present study intends to clarify the 228 00:18:42,119 --> 00:18:47,160 Speaker 1: relationship between engagement and exercise or sports among middle aged 229 00:18:47,160 --> 00:18:51,000 Speaker 1: persons and healthy life expectancy through an ecological study in 230 00:18:51,040 --> 00:18:58,840 Speaker 1: all prefectures in Japan. Okay. So the methods big study 231 00:18:59,359 --> 00:19:03,439 Speaker 1: two thou five, Fifteen districts were randomly selected from the 232 00:19:03,520 --> 00:19:07,159 Speaker 1: complete set of five thousand, two hundred and eighty districts 233 00:19:07,160 --> 00:19:10,800 Speaker 1: surveyed in the two thousand and four study. Secondly, forty 234 00:19:11,320 --> 00:19:15,240 Speaker 1: eight hundred and seventy seven residents from each selected district 235 00:19:15,520 --> 00:19:19,399 Speaker 1: were randomly chosen from the pool of individuals between fifty 236 00:19:19,440 --> 00:19:22,439 Speaker 1: and fifty nine years of age in proportion to the 237 00:19:22,480 --> 00:19:26,600 Speaker 1: district's total population. Okay. In two thousand five, the first 238 00:19:26,680 --> 00:19:29,960 Speaker 1: year the survey was conducted, questionnaires were dropped off in 239 00:19:30,000 --> 00:19:33,919 Speaker 1: the respondence homes who returned several days later to collect 240 00:19:33,920 --> 00:19:36,879 Speaker 1: the self reported surveys. From the second year onward, the 241 00:19:36,960 --> 00:19:41,080 Speaker 1: questionnaire delivery method changed from drop off to email, with 242 00:19:41,119 --> 00:19:44,399 Speaker 1: respondents returning the questionnaire also by email. Okay, so now 243 00:19:44,400 --> 00:19:47,000 Speaker 1: again you're seeing how these studies are done. Data from 244 00:19:47,040 --> 00:19:50,920 Speaker 1: the first through the sixth survey, so that's two thousand 245 00:19:51,000 --> 00:19:54,000 Speaker 1: five through two thousand ten were used in the study. 246 00:19:54,040 --> 00:19:57,440 Speaker 1: Respondents included middle aged individuals fifty to fifty nine years 247 00:19:57,480 --> 00:20:01,080 Speaker 1: old and fifty five to sixty four years old. The 248 00:20:01,200 --> 00:20:04,119 Speaker 1: surveys included a total of I'm gonna give you the 249 00:20:04,680 --> 00:20:12,600 Speaker 1: thirty thousand a lot, and the response rate this is 250 00:20:12,600 --> 00:20:16,879 Speaker 1: pretty incredible. I think Japanese probably over Americans are going 251 00:20:16,920 --> 00:20:20,840 Speaker 1: to be a higher response rate, just especially by email. Right, 252 00:20:21,280 --> 00:20:27,639 Speaker 1: the response rate incredibly to Okay, what was the conclusion? 253 00:20:30,040 --> 00:20:34,240 Speaker 1: Prefectures with a higher ratio of middle aged individuals engaging 254 00:20:34,280 --> 00:20:39,440 Speaker 1: in exercise or sports, especially done with families or friends, 255 00:20:40,440 --> 00:20:49,560 Speaker 1: have longer health life expectancies. Okay, So sports are good. 256 00:20:50,480 --> 00:20:53,359 Speaker 1: Raising your heart rate is good, but when you do 257 00:20:53,440 --> 00:20:59,280 Speaker 1: it with other people, it's better. It's better. And again 258 00:20:59,440 --> 00:21:01,520 Speaker 1: this is coming from a runner who loves to go 259 00:21:01,520 --> 00:21:03,879 Speaker 1: out and run for hours or bike for hours by myself, 260 00:21:05,720 --> 00:21:08,159 Speaker 1: so I try to mix it up too. By the way, 261 00:21:08,840 --> 00:21:11,960 Speaker 1: and I've started playing tennis again with my kids and 262 00:21:12,000 --> 00:21:16,880 Speaker 1: my wife for this very reason, amongst others. Okay, and 263 00:21:16,920 --> 00:21:22,000 Speaker 1: by the way, didn't talk about my backtrack here. The 264 00:21:22,200 --> 00:21:26,520 Speaker 1: funding okay, for these studies, it wasn't from the Tennis Association. 265 00:21:27,520 --> 00:21:29,200 Speaker 1: Let's put it that way. Okay, this is the funny 266 00:21:29,240 --> 00:21:32,560 Speaker 1: for this study Ministry of Health, Labor and Welfare. Okay, 267 00:21:32,600 --> 00:21:36,159 Speaker 1: So yes, you gotta look at that as well. You know, 268 00:21:36,920 --> 00:21:42,120 Speaker 1: is there some conflict of interest in the research itself, 269 00:21:42,160 --> 00:21:47,600 Speaker 1: which for food so often is uh so really interesting. 270 00:21:47,800 --> 00:21:53,880 Speaker 1: Three studies racket sports first, and then that third study 271 00:21:53,920 --> 00:21:58,560 Speaker 1: from Japan gets into the discussion the reasons why so 272 00:21:58,560 --> 00:22:02,440 Speaker 1: social interaction here the reason I have I've got one, two, three, 273 00:22:03,760 --> 00:22:12,720 Speaker 1: six reasons. Okay, first one social interactions, connections, and that 274 00:22:12,760 --> 00:22:16,040 Speaker 1: goes to number two. Just jump right to it. It's fun. 275 00:22:17,600 --> 00:22:22,560 Speaker 1: It's fun in and of itself, these racket sports, squash, tennis, badminton. 276 00:22:23,320 --> 00:22:26,040 Speaker 1: And one of the reasons it's fun is because of 277 00:22:26,040 --> 00:22:38,560 Speaker 1: the social interactions. Doubles Tennis doubles is hugely popular because 278 00:22:38,760 --> 00:22:43,040 Speaker 1: you're playing with friends. Some people like singles. Many people 279 00:22:43,119 --> 00:22:48,320 Speaker 1: like doubles for that very reason. You're talking, you're connecting, 280 00:22:49,680 --> 00:22:53,440 Speaker 1: and then you're getting the serotonin hit of the exercise itself. 281 00:22:54,240 --> 00:22:58,480 Speaker 1: So Number one social interactions for me. Number two the fun, 282 00:22:58,640 --> 00:23:04,720 Speaker 1: and those two are in herrently connected. Number three, this 283 00:23:04,800 --> 00:23:09,359 Speaker 1: is a great anaerobic and aerobic workout. So in other words, 284 00:23:09,359 --> 00:23:12,880 Speaker 1: you play for an hour. That's the aerobic part, the sustainability, 285 00:23:13,800 --> 00:23:16,040 Speaker 1: the stamina to play for that full length of time. 286 00:23:16,160 --> 00:23:18,080 Speaker 1: And for those of you who are doing like cardio tennis, 287 00:23:18,119 --> 00:23:19,760 Speaker 1: I love that term, by the way, as opposed to 288 00:23:19,800 --> 00:23:23,000 Speaker 1: the non cardio tennis. Uh. But you know, you may 289 00:23:23,000 --> 00:23:27,439 Speaker 1: be playing games, matches, you may be taking a clinic. 290 00:23:28,359 --> 00:23:31,840 Speaker 1: Some clinics are longer than an hour. So that's your endurance. 291 00:23:31,920 --> 00:23:34,359 Speaker 1: That's the aerobic and then the anaerobic is the sudden 292 00:23:34,600 --> 00:23:38,720 Speaker 1: starts and stops. Difficult to say, sudden starts and stops. 293 00:23:39,880 --> 00:23:43,919 Speaker 1: So it's a great mix of two types of cardio. 294 00:23:44,240 --> 00:23:46,800 Speaker 1: How many times have I talked about low intensity, steady 295 00:23:46,840 --> 00:23:50,360 Speaker 1: state and then high intensity, right, So you're getting both 296 00:23:51,600 --> 00:23:55,560 Speaker 1: in the perfect balance. I would argue because those sudden 297 00:23:55,600 --> 00:23:59,080 Speaker 1: starts and stops, the interval training is really short duration 298 00:23:59,720 --> 00:24:03,080 Speaker 1: cup seconds and then you recover for a couple of seconds, 299 00:24:03,160 --> 00:24:07,439 Speaker 1: so perfect built in you don't have to think. And 300 00:24:07,560 --> 00:24:12,080 Speaker 1: number four is there's a lot of lateral movements. So 301 00:24:12,119 --> 00:24:14,280 Speaker 1: if you get on a treadmill, you get on an elliptical, 302 00:24:14,359 --> 00:24:17,520 Speaker 1: you get on a bike, it's front to back and 303 00:24:17,600 --> 00:24:22,200 Speaker 1: that's good. But when we're talking about real world application, 304 00:24:22,240 --> 00:24:24,960 Speaker 1: you want to throw that term functional out. All strength 305 00:24:25,080 --> 00:24:28,640 Speaker 1: is functional in my opinion, but you're moving into three 306 00:24:28,680 --> 00:24:31,119 Speaker 1: planes front to back, side to side, you're going up 307 00:24:31,119 --> 00:24:36,080 Speaker 1: and down, you're going everywhere. And when you go to 308 00:24:36,119 --> 00:24:38,680 Speaker 1: the gym, when you get on a piece of exercise equipment, 309 00:24:38,720 --> 00:24:42,480 Speaker 1: generally speaking, I mean there is something called the lateral 310 00:24:42,560 --> 00:24:44,800 Speaker 1: piece of exercise equipment that does go side to side 311 00:24:44,800 --> 00:24:47,320 Speaker 1: as well. But you know what I'm saying here, So 312 00:24:47,359 --> 00:24:51,480 Speaker 1: that is a really good thing. The lateral movement is 313 00:24:51,520 --> 00:24:55,600 Speaker 1: something we need to do so much more of, especially 314 00:24:55,600 --> 00:24:58,560 Speaker 1: as we get older. This isn't tied into the research, 315 00:24:58,600 --> 00:25:02,040 Speaker 1: by the way I'm telling you. This is why on 316 00:25:02,119 --> 00:25:08,000 Speaker 1: top of the research, I think it's so good. And 317 00:25:08,040 --> 00:25:11,840 Speaker 1: then number five to left, you can play it for 318 00:25:11,920 --> 00:25:16,320 Speaker 1: a really, really long time. There's nothing better than seeing, 319 00:25:16,920 --> 00:25:22,520 Speaker 1: you know, nine year old doubles matches, and that's not 320 00:25:23,720 --> 00:25:27,480 Speaker 1: out of the ordinary. So it's one of those sports 321 00:25:27,520 --> 00:25:30,959 Speaker 1: you can play for a really long time and you 322 00:25:31,080 --> 00:25:34,679 Speaker 1: keep those social interactions and you keep having fun, and 323 00:25:34,720 --> 00:25:37,760 Speaker 1: you keep moving in three planes, and you keep doing 324 00:25:37,800 --> 00:25:45,399 Speaker 1: aerobic and anaerobic exercise. And here's the final one. It 325 00:25:45,520 --> 00:25:50,840 Speaker 1: is really good for your mind. Strategic thinking is involved 326 00:25:50,840 --> 00:25:57,320 Speaker 1: in tennis and squash, So a discussion, bigger discussion for 327 00:25:57,359 --> 00:26:01,919 Speaker 1: another podcast, but that is a huge, huge part of 328 00:26:01,960 --> 00:26:07,240 Speaker 1: its value in my opinion, strategic thinking. Listen again, when 329 00:26:07,240 --> 00:26:10,159 Speaker 1: I go out for a run, I'm turning off that 330 00:26:10,200 --> 00:26:13,200 Speaker 1: brain in a certain way. I'm still thinking and creativity, 331 00:26:13,200 --> 00:26:16,800 Speaker 1: and there's there's brain activity going on, but it's different. 332 00:26:17,400 --> 00:26:22,119 Speaker 1: It's not this quick reaction. It's different. And we can 333 00:26:22,160 --> 00:26:25,439 Speaker 1: talk about puzzles and you know how the value of 334 00:26:25,480 --> 00:26:29,120 Speaker 1: that to preventing cognitive decline over the years and things 335 00:26:29,200 --> 00:26:31,560 Speaker 1: like that. But I would argue this is the perfect combination. 336 00:26:32,000 --> 00:26:35,280 Speaker 1: You've got serotonin, you've got movement, you've got aerobic you've 337 00:26:35,320 --> 00:26:39,280 Speaker 1: got natural exercise built in, and then you're engaging your 338 00:26:39,280 --> 00:26:45,280 Speaker 1: brain at the same time. Strategically, you're asking your body 339 00:26:45,760 --> 00:26:49,880 Speaker 1: and your mind to coordinate and that is a good thing. 340 00:26:50,720 --> 00:26:52,239 Speaker 1: That is a really good thing. So there you go, 341 00:26:52,480 --> 00:26:58,040 Speaker 1: six reasons. Starting with the social interaction. So for those 342 00:26:58,080 --> 00:27:00,240 Speaker 1: of you who are like me who like to go 343 00:27:00,280 --> 00:27:04,080 Speaker 1: out solitary workouts, there's benefit to that. But you and 344 00:27:04,160 --> 00:27:07,959 Speaker 1: I need to probably go run together occasionally, not all 345 00:27:07,960 --> 00:27:09,080 Speaker 1: the time. I don't want to run with you all 346 00:27:09,119 --> 00:27:12,800 Speaker 1: the time. But this is the way of looking at 347 00:27:12,800 --> 00:27:15,399 Speaker 1: the research. And this is the discussion that has not 348 00:27:15,440 --> 00:27:22,240 Speaker 1: had because people just want to confirm their bias, and 349 00:27:22,320 --> 00:27:24,800 Speaker 1: so you need to look at what you're doing as well. 350 00:27:25,040 --> 00:27:27,880 Speaker 1: Take all of the information from these podcasts and go, Okay, 351 00:27:27,880 --> 00:27:30,199 Speaker 1: where am I going to pick and choose? Now you 352 00:27:30,200 --> 00:27:33,000 Speaker 1: can pick the people and you could pick the sport. 353 00:27:33,200 --> 00:27:36,760 Speaker 1: That's the difference. You don't have to play tennis. That's 354 00:27:36,760 --> 00:27:39,199 Speaker 1: why people like going to the gym and taking an 355 00:27:39,200 --> 00:27:44,120 Speaker 1: aerobics class or doing a class, you know, indoor cycling. 356 00:27:45,640 --> 00:27:47,800 Speaker 1: So make it up, do some at home, do some 357 00:27:47,920 --> 00:27:53,520 Speaker 1: by yourself, and do some with other people. Keep it fun, 358 00:27:54,640 --> 00:28:01,879 Speaker 1: all right, What a just interesting topic. Racket sports really good. 359 00:28:03,320 --> 00:28:05,560 Speaker 1: And let me leave you with this just kind of 360 00:28:05,560 --> 00:28:09,000 Speaker 1: in aside, but connected and everything we talked about kids 361 00:28:09,000 --> 00:28:13,320 Speaker 1: and sports and everything. I didn't play tennis, haven't played 362 00:28:13,320 --> 00:28:16,919 Speaker 1: for decades because when I was really young, one of 363 00:28:16,960 --> 00:28:19,679 Speaker 1: my first experiences, if not my first experience with tennis 364 00:28:19,720 --> 00:28:22,640 Speaker 1: was being put in a competitive match and I got 365 00:28:22,640 --> 00:28:24,919 Speaker 1: my butt handed to me at a really young age, 366 00:28:25,760 --> 00:28:28,879 Speaker 1: and it was horrible experience. And I walked off that 367 00:28:28,920 --> 00:28:31,439 Speaker 1: court and I was like, I hate that sport. That 368 00:28:31,560 --> 00:28:35,800 Speaker 1: was not fun at all. And so I bring that 369 00:28:35,880 --> 00:28:38,640 Speaker 1: up just to throw out there for those of us 370 00:28:38,680 --> 00:28:43,960 Speaker 1: myself included, who have kids and children, we know it's 371 00:28:44,000 --> 00:28:47,320 Speaker 1: like that Jim teacher who turned you off to doing 372 00:28:47,400 --> 00:28:49,719 Speaker 1: push ups or climbing the rope if you're my age, 373 00:28:49,760 --> 00:28:53,400 Speaker 1: whatever it is, and I feel sad that I didn't 374 00:28:53,400 --> 00:28:55,480 Speaker 1: get to enjoy it and play it much more over 375 00:28:55,520 --> 00:28:58,400 Speaker 1: the years back into it now perfectly fine, and it's 376 00:28:58,440 --> 00:29:01,440 Speaker 1: a phenomenal way for me to do so many things, 377 00:29:01,520 --> 00:29:05,880 Speaker 1: including spend quality time with my family. But just topic 378 00:29:05,960 --> 00:29:10,880 Speaker 1: and aside for another day, be very careful with your 379 00:29:11,480 --> 00:29:14,480 Speaker 1: introduction to sports and kids, and keep it fun. Just 380 00:29:14,560 --> 00:29:17,120 Speaker 1: keep it fun. It's the point I'm trying to make. 381 00:29:17,200 --> 00:29:23,320 Speaker 1: All right, racket sports, get out there and play your badminton, 382 00:29:25,040 --> 00:29:28,960 Speaker 1: all right. Thank you for listening. Again, if you want 383 00:29:28,960 --> 00:29:32,200 Speaker 1: to reach out, questions comments. Tom h Fit is Instagram 384 00:29:32,200 --> 00:29:35,160 Speaker 1: and Twitter. Tom h Fit Micro Workout Plan is the 385 00:29:35,160 --> 00:29:40,280 Speaker 1: newest book website Fitness Disrupted dot com new online Jim 386 00:29:40,280 --> 00:29:44,160 Speaker 1: where I'm putting all my content from decades soft launch 387 00:29:45,320 --> 00:29:49,320 Speaker 1: just started and just literally videos and articles and training 388 00:29:49,360 --> 00:29:52,400 Speaker 1: plans and everything. So when people say to me, Okay, 389 00:29:52,400 --> 00:29:54,120 Speaker 1: you talked about this, how do I do it? What 390 00:29:54,160 --> 00:29:57,400 Speaker 1: do I follow? That is Tom Holland Fitness dot Com. 391 00:29:57,440 --> 00:30:02,040 Speaker 1: All right, love what I do? Such a perfect topic 392 00:30:02,240 --> 00:30:07,240 Speaker 1: for this show because it involves everything we talk about here, studies, 393 00:30:07,400 --> 00:30:11,400 Speaker 1: common sense, looking at who lives the longest and why, 394 00:30:11,960 --> 00:30:14,120 Speaker 1: and then taking all of those things and saying, okay, 395 00:30:14,360 --> 00:30:16,560 Speaker 1: how do I make that work for me? You don't 396 00:30:16,560 --> 00:30:20,920 Speaker 1: have to play tennis, but you need to do more 397 00:30:20,920 --> 00:30:25,720 Speaker 1: stuff with other people. You got to find something some 398 00:30:25,920 --> 00:30:29,440 Speaker 1: things that you like when it comes to cardio, and 399 00:30:29,480 --> 00:30:31,840 Speaker 1: you have to find the foods that you like when 400 00:30:31,840 --> 00:30:34,520 Speaker 1: it comes to healthy eating. And so I give you 401 00:30:34,560 --> 00:30:37,200 Speaker 1: the science, We look at it and you figure out 402 00:30:37,240 --> 00:30:40,960 Speaker 1: what works for you. Because we all control three things, 403 00:30:41,760 --> 00:30:44,080 Speaker 1: how much we move, what we put into our mouths, 404 00:30:44,120 --> 00:30:48,760 Speaker 1: and our attitudes. That is awesome. I am Tom Holland 405 00:30:48,840 --> 00:30:53,680 Speaker 1: exercise physiologists, certified sports nutritionists and lover of what I 406 00:30:53,720 --> 00:30:57,640 Speaker 1: do for a living. Thank you for listening and believe 407 00:30:57,680 --> 00:31:03,880 Speaker 1: in yourself. YEA Fitness Disrupted is a production of I 408 00:31:04,080 --> 00:31:07,600 Speaker 1: Heart Radio. For more podcasts from my heart Radio, visit 409 00:31:07,640 --> 00:31:10,920 Speaker 1: the i heart Radio app, Apple Podcasts, or wherever you 410 00:31:11,040 --> 00:31:12,440 Speaker 1: listen to your favorite shows.