A regular exercise routine and a Mediterranean type of diet have been found by recent research to reduce the risk of developing Alzheimer’s disease and to increase longevity.

The results of a 27-year Aerobics Center Longitudinal Study conducted by The Cooper Institute in Dallas, Texas, has led to the recent focus on physical activity and health. We can reduce our risk of dying as we age by 50% with 30 minutes of moderate intensity exercise on 5 or more days of the week according to the results of the study. Increase your workout time to 60 minutes of brisk walking each day, and you get another 10 to 15% reduction in mortality risk.

We can start with basic physiology to understand how physical activity reduces our mortality risk.

Toxic waste is produced by every cell in our bodies which can damage surrounding tissue. This toxic waste production is a normal process of life. Our bodies can remove these toxic wastes through a series of tubes that is part of our lymphatic system. The lymphatic system has no pump, however. Our bodies can only remove these toxic wastes by the contraction of skeletal muscles. We have to move, in other words. In order to remove these toxic wastes, we must be physically active.

The lymphatic system also removes viruses, bacteria and cancer cells through lymph nodes, which are located in the lymphatic tubes. In order to remove these disease causing agents, there must be flow through the lymphatic tubes. We must be physically active in order to make it possible for this important filtering system to work properly. Physical activity makes it possible for our bodies to be more efficient in removing disease causing agents, and allowing us to be healthier.

A routine workout program may improve brain health according to recent research. A regular workout routine can reduce our risk of developing Alzheimer’s disease by 33%, according to a team of researchers at the Columbia University Medical Center in New York led by Dr. Nikolas Scarmeas. We can reduce our risk of this disease by 60%, if we combine a workout routine with a Mediterranean type of diet.

Physical activity may have a direct effect on brain cells, according to a study conducted at Duke University by James Blumenthal. The growth of new brain cells may be stimulated by physical activity, and may stimulate new connections with other brain cells. Cognitive effectiveness can be increased with the development of new brain cells and connections between them. More research may be needed to validate these results.

Are we ever too old to start a physical fitness program? According to research conducted by Dr. Jeremy Jacobs of the Hebrew University Hadassah Medical School in Jerusalem, Israel, the answer is no. Individuals who were 85- years old and previously sedentary were put on a 4 hour per week fitness program. Compared to inactive 85-year olds, the 3-year survival rate of the individuals put on the fitness program doubled. And, the 4 hours per week of activity does not have to be done all at once. As long as the total time of physical activity per week is 4 hours, a 15-minute brisk walk a few times a day is sufficient to show a physical fitness benefit.

More benefits may be found to support the conclusions that regular exercise is necessary for long-term health with additional research. It is becoming clear that a regular fitness program and proper diet are vital ingredients for a long, healthy and active lifestyle.