운동을 하면 최소한 얼마나 더 살 수 있을까?
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작성자 이윤희 댓글 5건 조회 5,181회 작성일 17-02-24 12:07본문
운동을 하면 얼마나 더 살 수 있을까?
노년기에 건강을 유지하려면 하루에 최소 30분 운동이 권장되고 있다.
하루 30분 운동으로 노화를 8년 정도 늦춘다.
구르는 돌에는 이끼가 끼지 않는다. 고인 물은 썩는다.
진실로 교훈적이고 일상생활에서 움직임이 얼마나 중요한가를 알려주고 있다. 움직이지 않으면 심장, 혈관의 기능이 제대로 되지 않고 신체의 움직임이 매우 악화되는 것을 대변하는 경구이기도 하다.
노화의 기전연구에서 처음으로, 앉아서 생활하는 시간과 운동하는 시간에 따른 텔로미어(Telomere: 세포 속에 있는 염색체의 양쪽 끝단에 있는 부분으로 세포분열이 일어나는 동안에 염색체와 DNA를 복제하는 효소는 염색체의 끝부분으로 복제를 계속할 수 없다.
즉 염색체를 보호하는 기능을 갖고 있으며 길이가 짧아짐에 따라 세포분열을 막는 노화현상을 유발할 수 있다)와의 상호관계를 연구한 결과가 있어 매우 흥미로우며 왜 움직여야 하는가? 왜 운동을 해야 하는가?에 대한 해답을 제시하고 있다.
(Associations of accelerometer-measured and self-reported sedentary time with leukocyte telomere length in older women, Aladdin H. Shadyab et al., American Journal of Epidemiology, 19 January 2017.)
노년층의 생활습관은 건강상 부정적인 영향과 적은 신체 활동의 영향으로 노년층의 생물학적 노화가 8 년까지 가속화된다고 본다. 40분 미만으로 운동하고 매일 10시간 이상 앉아서 앉아있는 여성의 경우 좌식생활이 적고 운동량이 많은 여성보다 생물학적으로 나이가 많은 세포를 가지고 있다.
좌식생활은 불규칙하거나 신체활동이 없는 여성으로, 그런 생활 방식을 따르는 사람은 앉아서 TV를 보고 컴퓨터를 조작하고 문자메시지를 보내고 비디오 게임과 독서 등의 활동을 하는 생활형태를 보인다. 불행히도 그러한 생활 방식은 많은 사망 원인이나 건강에 부정적인 영향을 미칠 수 있으며, 그 중 많은 부분이 예방 될 수 있다. 세포는 신체의 모든 기관을 구성하며 세포의 죽는 속도는 각 개인마다 다르다.
흡연, 음주 및 스트레스와 같은 다른 생활 습관요소도 세포노화의 진행에 큰 영향을 줄 수 있으며, 텔로미어는 염색체를 악화시키는 것을 막아 주는데, 이것은 신발 끈의 끝이 닳는 것을 보호하는 것과 유사한 기능을 지닌다. 사람이 늙어가면서 텔로미어는 세포가 죽거나 암을 유발할 가능성이 있는 종양세포로 변할 때까지 더 짧아지며 짧은 텔로미어는 심장병, 암 및 당뇨병과 연관되어 있다.
노인여성의 생활 방식의 부정적인 영향에 대해 미국 샌디에이고 대학(UCSD)가정의학과 Aladdin Shadyab(알라딘 새디앱) 교수의 지도하에 평균 79세인 백인 또는 흑인이든 폐경기 이전 여성 1,481 명을 대상으로 좌식생활시간 백혈구 텔로미어 길이(LTL)간의 연관성을 평가했다.
좌식생활 시간과 백혈구 텔로미어 길이 (LTL)사이의 연관성은 참가자가 매일 참여하는 온건하거나 활발한 신체 활동의 양에 의해 변화가 있었는지 여부에 따라 조사했는데,
운동을 한 여성과 운동하지 않은 여성 간에 생물학적인 연령차이가 8년으로 나타났다.
앉아있는 시간과 운동사이의 연관성을 조사한 연구로는 처음으로, 새디앱(hadyab)교수는 하루 30분 이상 국가권고 기준에 따라 운동을 하면 오랫동안 앉아 있던 여성처럼 텔로미어 길이가 짧아지지 않았기 때문에 생활습관 선택의 중요성을 강조했으며, ‘신체활동(운동)이 80세가 되더라도 일상생활의 일부가 되어야 한다!고 말했다.
나이가 먹어갈수록 어떻게 하든 신체적인 활동(운동)을 하는 것이 건강한 삶과 수명연장에 직접적인 영향이 있다는 것이 다양한 연구과 임상으로 밝혀지고 있고 이제는 어느 정도 상식으로 굳어가고 있다.
한 살이라도 젊을 때 운동이 생활화되기를 기대하는
Muscle guy
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