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The lifesaving truth about exercise after 60, heart disease and stroke
By 2050, two billion people worldwide will be over the age of 60.
Yup, more people than ever before will have huge amounts of knowledge and life experience to draw from. Still, more people than ever before will also be at risk for potentially deadly health conditions — including heart disease and stroke.
That’s why researchers worldwide have made it their mission to discover ways to reduce these age-related health risks.
And, a team in South Korea just helped bring home the importance of one extremely effective way…
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Studying over a million people
The scientists, working out of Seoul National University Graduate School Department of Biomedical Sciences in Seoul, followed over 1.1 million people over the age of 60 for a full eight years.
They looked at their health checkups, how much physical activity they got regularly (and what types) and whether their level of activity changed for the better or worse over the timeframe.
They then compared the data to the participant’s risk of suffering heart disease or stroke and, of course, adjusted for compounding factors, like smoking, alcohol use, and other medical conditions.
And, it all came down to this…
To grab the highest levels of protection from heart disease and stroke once you pass the 60 mark, you have to exercise more than you did when you were younger.
In fact, the researchers found that people in the study who went from inactive to moderately to vigorously active three to four times a week reduced their risk of heart problems by a full 11 percent.
And people who were already getting that level of exercise one or two times a week, who went up to five times a week, benefited with a 10 percent lower risk of heart disease.
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Unfortunately, the reverse was also true…
People who used to be extremely active and regularly exercised five times a week but became sedentary after 60 ended up with a whopping 27 percent higher risk of cardiovascular problems.
In other words, exercise could be the best medicine for your heart after 60.
And, don’t think that if you’re already living with a chronic condition or disability, that statement doesn’t apply to you.
The truth is that the study showed those with a disability who became more physically active lowered their heart risk by 16 percent. At the same time, people with issues like diabetes, high blood pressure and cholesterol problems gained a 4- 7 percent added protection.
Mr. Kyuwoong Kim, a Ph.D. student at Seoul National University Graduate School Department of Biomedical Sciences in Seoul, had this to say about the study’s results: “The most important message from this research is that older adults should increase or maintain their exercise frequency to prevent cardiovascular disease.”
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Bottom line: Moving more protects your heart
So, what kind of physical activity will help you protect your heart?
Well, anything that gets you moving is a step in the right direction.
Some good options include:
- Dancing
- Brisk walking
- Gardening
- Cycling
- Swimming
- Jogging
- Aerobic classes
And, don’t forget to build your muscles through strength and resistance training as well.
You can start with bodyweight exercises such as chair squats, lunges, and wall push-ups, and once you feel ready, you can add free weights to challenge your muscles.
Remember, passing 60 means adding more physical activity to your daily life, not less, if you want to keep your heart ticking along.
Editor’s note: What do you really know about stroke? The truth is, only 10% of stroke survivors recover almost completely, and all doctors can offer is what to do after a stroke occurs. That’s unacceptable considering 80% of strokes are preventable! Click here to discover how to escape The Stroke Syndrome: 5 Signs it’s Stalking You — Plus the Hidden Causes and Preventive Measures You’ve Never Heard About!
Sources:
By Dr. Adria Schmedthorst
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