Middle-aged can reverse heart risk with exercise
study suggests
Now there is good news for those who fear it might be too late in life to improve their fitness.
People into late middle age can reverse or reduce the risk of heart failure caused by decades of sedentary living by exercising, a study has found.Thinking and memory skills were most improved when people exercised the heart and muscles on a regular basis, a review of 39 studies found.
This remained true in those who already showed signs of cognitive decline.
Taking up exercise at any age was worthwhile for the mind and body."Even if you are doing moderate exercise only once or twice a week there are still improvements in cognitive function, but the improvements were better the more exercise was done.
But there is a catch - it takes two years of aerobic exercise, four to five days a week, researchers said.
Research has shown that sedentary behaviours - such as sitting or reclining for long periods of time - increase the risk of heart disease.
The study's participants were divided into two groups, with one following an aerobic exercise routine that progressed in intensity over the two years and another doing yoga, balance training and weight training three times a week, also for two years.
The aerobic exercise group showed an 18% improvement in their maximum oxygen intake during exercise and a more than 25% improvement in "plasticity" in the left ventricular muscle of the heart - both markers of a healthier heart.
Yes there is, we can start by getting off the couch to have a more active lifestyle." Previous studies have shown improvements in heart elasticity in young people after a year of training, but little change if the training was started after the age of 65.
"It's not something that gets added on to the end of the day: You brush your teeth, you change your clothes, you eat food and drink water.Whilst every 10 minutes of exercise provides some benefit, doing 150 minutes a week cuts the chances of depression and dementia by a third, and boosts mental health at any age.
"Doing both aerobic and strengthening exercises leads to a greater variety of health benefits."cycling or walking to work could count as aerobic activity and carrying heavy shopping bags was one example of a good strength exercise.
"You do these things for personal hygiene. Exercise is equally important. You need to find ways to incorporate it into your daily activities."
Their routine included:
One high-intensity aerobic session, such as four-by-four interval training where participants did four sets of four minutes of exercise at 95% of their maximum heart rate followed by three minutes of active recovery at 60-75% peak heart rate
Two or three days a week of moderate intensity exercise (where exercisers sweat but can still carry on a conversation)
At least one weekly strength training session
At least one long session of aerobic exercise a week, such as an hour of tennis, cycling, running, dancing or brisk walking