By now, it’s common knowledge that exercise is good for your heart. But what if you’ve been sedentary for most of your life, and you’ve hit the mid-life stride? Is it too late?
Definitely not, according a recent study. Researchers noted that even “middle-aged couch potatoes” can reduce or reverse the consequences of a sedentary lifestyle on cardiovascular health.
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In the study, 53 participants aged 45 to 64 undertook two years of training and were split into two groups. One did high- and moderate-intensity aerobic exercise four or more days a week, and the other engaged in yoga, balance training and weight training three times a week.
The aerobic exercise group, which progressed in intensity over time, showed better cardiovascular health gains, including decreased cardiac stiffness—which means the heart muscle became more pliable and efficient, according to cardiologist Dr Sean Heffron.
“When the muscles of the heart become stiff, which can happen from being sedentary, you have a much higher risk of heart failure,” he says. “To see this reversed in individuals, especially those who are older, is very encouraging.”
The study emphasises the benefits of serious aerobic exercise commitment, particularly when it comes to increasing your intensity. But you don’t have to turn into an amateur athlete to see similar gains in cardiac health, Heffron says. And take note: Though aerobic exercise proved key for heart health in this study, regular strength training is still critical for maintaining muscle mass and preventing injury as you age.
“Although this research is helpful in looking at a high degree of exercise commitment, you can see significant benefits from a moderate amount of activity as well,” he notes.
Another standout feature of the study is the age of the participants, adds cardiologist Dr Sitaramesh Emani. Previous studies have shown that people older than 65 can see advantages with exercise programs, but these results suggest that the earlier you start, the better off your heart will be.
If you’ve been a couch potato yourself up until this point, Emani suggests that it’s helpful to make a plan before you start exercising.
“Structure is helpful, so maybe that means meeting with a personal trainer or physical therapist, or joining an online community of others who are just getting into exercise,” he advises. “It’s never too late to start good habits.”
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