You’ve probably heard that regular exercise is one of the best ways to protect your cardiovascular health. But did you know it can also reverse damage caused by a sedentary lifestyle, even in middle age?
The key is starting the right workout routine early enough. Ideally, that’s before age 65, when the heart can still adapt and repair itself. This insight comes from a recent study conducted by the Institute for Exercise and Environmental Medicine (IEEM).
For best results, not only the timing, but also the type of exercise is critical. Read on to learn why staying active is essential for your heart as you age, and explore the most effective ways to get results.
Exercise for heart health
As you age, inactivity can lead to a variety of cardiovascular problems, one of which involves stiffening of the heart’s left ventricle. That’s the chamber responsible for pumping oxygen-rich blood to the rest of the body.
According to Dr. Benjamin Levine, Director of the Institute and Professor of Internal Medicine at University of Texas Southwestern (UTSW), “When the muscle stiffens, you get high pressure and the heart chamber doesn’t fill as well with blood.”
In severe cases, this can cause blood to back up into the lungs. “That’s when heart failure develops,” Dr. Levine adds.
Previous studies at UTSW found that sedentary middle-aged adults often develop small, stiff heart chambers, while those who exercise regularly maintain larger, more elastic hearts.
Even non-competitive athletes can reap significant benefits with just a few days of consistent exercise each week.
Developing a regular exercise routine acts as a protective and corrective shield, keeping your heart strong, flexible, and ready to meet the challenges of aging.
How the right exercise program makes a difference
In the IEEM study, researchers recruited 53 participants aged 45 to 64, and split them into two groups. One group underwent a two-year supervised exercise program, while the other engaged in light yoga and balance training.
At the end of the study, those in the exercise group experienced:
- 18% improvement in maximum oxygen intake during exercise
- 25% improvement in elasticity of the left ventricular muscle of the heart
Dr. Levine compares the change in the heart to a stretchy, new rubber band versus one that has gotten stiff, sitting in a drawer over time.
How much exercise per week?
According to the IEEM study, the ideal exercise routine involves sessions that last at least 30-minutes–including a warmup and cool-down–four to five times a week.
Near-daily exercise is essential for improving your heart health. Some of IEEM’s earlier research suggested that two to three sessions per week were not enough to produce significant results.
“Based on a series of studies performed by our team over the past 5 years, this dose of exercise has become my prescription for life,” Dr. Levine reports. “I think people should be able to do this as part of their personal hygiene, just like brushing your teeth and taking a shower.”
Best heart health exercise regimen
But what kinds of exercise are best to prevent heart failure? Try the workout regimen adopted by IEEM study participants:
- High-intensity session (1x/week): A 30-minute aerobic interval workout called the “4×4”–involves alternating between 4 minutes of near-maximum effort (95% of your peak heart rate) and 3 minutes of low-intensity recovery. Repeat this cycle four times, and include a warm-up beforehand and a cool-down afterward.
- Moderate-intensity long session (1x/week): A one-hour sustained aerobic exercise session, such as playing tennis, biking, or brisk walking.
- Moderate-intensity short sessions (1–2x/week): 30-minute aerobic workouts during which you break a sweat and become slightly breathless, but can still talk.
- Strength-training (1–2x/week): Weight or machine-based strengthening exercises, done on separate days or after endurance sessions. If you’re doing these on dedicated days, you might want to make them 30 minutes long, including a warmup and cooldown for best results.
It’s important to note that, if this schedule seems too strenuous at first, you can work your way up to it, just as participants in the IEEM study did.
They started with three 30-minute moderate-intensity sessions per week for the first three months, adding two high-intensity intervals by month 10 and a 60-minute session as they felt able.
Regular exercise isn’t just about looking fit. It’s an integral piece of protecting and even regaining your heart health throughout the aging process.
While participants experienced the best results before age 65, it’s never too late to make a change. Regardless of your age, lace up your sneakers, grab a water bottle, and get moving. Your heart will thank you for every step you take toward a healthier future.
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