Tag Archives: exercise frequency

How much exercise slows the heart’s aging?

I hope you enjoy fine tuning as much as I do. Yesterday, we learned about the value of activity coupled with exercise. Today, we look at the significance of how much we exercise.

Participating in exercise 4-5 days per week is necessary to keep your heart young, according to new research published in The Journal of Physiology. These findings could be an important step to develop exercise strategies to slow down such aging.

women having exercise using dumbbells

Photo by Bruce Mars on Pexels.com

The optimal amount of exercise required to slow down aging of the heart and blood vessels has long been a matter of vigorous debate. As people age, arteries—which transport blood in and out of the heart—are prone to stiffening, which increases the risk of heart disease. Whilst any form of exercise reduces the overall risk of death from heart problems, this new research shows different sizes of arteries are affected differently by varying amounts of exercise. 2-3 days a week of 30 minutes exercise may be sufficient to minimize stiffening of middle sized arteries, while exercising 4-5 days a week is required to keep the larger central arteries youthful.

The authors performed a cross-sectional examination of 102 people over 60 years old, with a consistently logged lifelong exercise history. Detailed measures of arterial stiffness were collected from all participants, who were then categorized in one of four groups depending on their lifelong exercise history: Sedentary: less than 2 exercise sessions/week; Casual Exercisers: 2-3 exercise sessions per week; Committed Exercisers: 4-5 exercise sessions/week and Masters Athletes: 6-7 exercise sessions per week. (NB: an exercise session was at least 30 minutes). Continue reading

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Filed under cardio exercise, Exercise, exercise benefits, exercise frequency, heart problems, how much exercise, successful aging