Research at the University of California at Stanford, as reported in the journal Archives of Internal Medicine, compared members of a running club with healthy non-running individuals, all of whom were over the age of 50 at the start of the study. Twice as many non runners had died than runners after 19 years. The researchers believe that running may not just boost health and improve immunity, but also increase cognitive performance. This is supported by a study undertaken at the University of Kansas school of Medicine (reported in the journal Neurology). The study concluded that by exercising individuals with early Alzheimer’s may have better cognitive performance due to increasing blood flow to the head. Poor blood flow to the head can result in loss of memory.

Another study from Scientists at the University of Calgary, in Canada, also proves that regular physical activity benefits blood flow to the brain, which in turn helps mental agility. The researchers compared two groups of women with an average age of 65. One group took part in regular exercise, while the other was inactive. Their blood flow, heart health and brain power were then tested. Not only did the active group have lower blood pressure and better blood flow, they also scored higher in mental agility tests, proving that basic fitness – something as simple as walking every day – is critical to staying mentally sharp as we age.

A recent study from Nagoya City University in Japan (published in the journal Cancer Epidemiology, Biomarkers and Prevention), found that walking for just half an hour a day can more than halve a woman’s risk of developing breast cancer. Women who walked regularly and take further gentle exercise were 55 per cent less likely to get a tumour than those who did not keep fit. The findings back earlier studies, which also indicate that gentle exercise is crucial for preventing the disease.

Another study from the Tohoku University Graduate School of Medicine in Sendal, Japan, (published late last year in the British Journal of Cancer) found that exercise can cut the risk of breast cancer overall (because it helps reduce body fat and fat tissue produces more oestrogen, which increases cancer risk), but only if exercise is followed by a good night’s sleep. The US study of thousands of women found significantly lower levels of breast caner among the most physically active, but sleeping less than seven hours a night wiped out the benefits and actually increased the risk of cancer. Scientists believe sleep disruption interferes with the production of a vital hormone called melatonin, which could play an important role in protecting against cancer.

 

In addition to regular exercise and quality sleep, research from the University of California (published last month in the journal of Carcinogenesis) suggests that eating broccoli regularly can dramatically decrease the risk of breast cancer. Along with other cruciferous vegetables, such as kale and cauliflower, broccoli is already known to contain certain chemicals that prevent cancer. But this study found that specific compounds in broccoli, called isothiocyanates, inhibit the rapid growth of tumour cells in a similar way to chemotherapy drugs. Virgin olive oil also has potent anti-cancer properties according to a study released this month from the Catalan Institute of Oncology and published in the journal BMC Cancer.

 

Last, but by no means least, a daily dose of happiness can also protect against cancer. A study from Ben Gurion University of Negev (and published in the journal BMC cancer last month) found that women who were happy and had a positive outlook could cut their risk of cancer by 25 percent. However, a stressful life could have the opposite effect. Women who suffered two or more traumatic events, such as divorce or bereavement, had a 62 per cent greater risk of cancer than those whose lives were less stressful.

Far from making you feel more tired, physical activity can actually give you more energy. If you don’t fancy going to the gym there are plenty of activities you can easily fit into your daily routine that will help to keep you fit and healthy and boost your energy levels at the same time. Here are some examples: 

• Increase your steps: Take the stairs instead of the lift, leave the car at home and get off the bus a stop before your own, use the upstairs toilet  rather than the downstairs one (if you have one), hide the remote controls and get up to switch your appliances on and off. Buy a pedometer to count your steps.
• Get out in the garden: Researchers at Kansas State University say gardening can strengthen limbs, help the cardiovascular system and develop flexibility. So get out there and start digging. Take the opportunity to have a good stretch after you’ve been kneeling down.
• Do it to music: Put on a lively CD and do your housework in time to it. You’ll be working out without even knowing it.
• Rediscover your sexual energy: Sex is a calorie burner and can be a good aerobic workout too. It also releases feel good hormones that increase your energy levels and put you in a good mood. So feel free to indulge yourself.