New research suggests that running a marathon—even at a slow pace—can lower blood pressure, especially for older men. According to a study by University College London, the benefits of marathon running are immediate, regardless of your age when you start. The study found the most significant gains among older men who had higher blood pressure at the beginning of the research.
Charlotte Manisty, co-lead researcher, emphasized, “Our study highlights the importance of lifestyle modifications to slow the risks associated with aging. It’s never too late, as evidenced by our older, slower runners.”
The study focused on 138 first-time marathon runners who participated in the 2016 or 2017 London Marathon. The average participant was 37 years old, and 49% were male. All participants ran no more than two hours per week during the study.
Researchers examined how preparing for and running the marathon affected participants' arterial stiffness. Hardening of the arteries, which comes with aging, increases the risk of cardiovascular disease, dementia, and kidney disease. The study found that first-time runners experienced a decrease in arterial stiffness equivalent to a four-year reduction in “arterial age.”
Additionally, first-time marathon runners saw improvements in heart muscle contraction and relaxation, leading to a drop in blood pressure.
“Our study shows it is possible to reverse the consequences of aging on our blood vessels with real-world exercise in just six months,” Manisty concluded.
So, lace up those running shoes and hit the pavement—your heart (and arteries) will thank you!
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