Cardiovascular issues are a top health concern for many middle-aged people. Cardiovascular Ageing, or the process of fading arteries, is the leading cause of death among people over 60. As time goes on, your heart’s inner lining becomes less elastic and fragile. This can lead to several issues including heart failure. Exercise may prove to be one of the most effective ways to prevent cardiovascular issues by preventing such damage in the first place.Heart Health and Exercise in the News

    Having a sedentary lifestyle is a major contributor to heart failure and higher risks for heart failure. However, several new medical studies have shown that regular exercise is the key to reversing heart aging damage.

    You still have time to improve your heart health.

    In January, Science News published a new study from the UT Medical Center on the use of exercise in middle life to undo the harm that aging of the heart causes. This study demonstrates that to ensure that the heart keeps some of the plasticity to essentially reconstruct itself, exercise regimens should be started before the patient is 65, which is late middle age. High-intensity workouts, low-intensity recovery exercises, and a good warm-up should all be a part of the fitness programme. The majority of research has shown that working out two or three times per week simply isn’t enough to undo the harm, and for the most beneficial benefits, exercise should occur at least four or more times per week.

    The Value of Pairing Diet and Exercise

    While regular exercise  is important, research shows that this can be mitigated by including a healthy diet into one’s lifestyle as well. Inactivity and bad eating habits almost always come with greater weight gain down the road, which can put stress on the heart. During a recent study, researchers found that those who lead a sedentary life will be at much greater risk to develop things like high blood pressure or heart disease than someone who is physically active and intentional with consuming a healthy diet.

    Those who combined a healthy diet with physical activity are less likely to be at risk for developing heart disease and had lower blood pressure compared to their inactive counterparts.

    Transitioning to a More Active and Healthy Lifestyle

    Moving from a previously sedentary lifestyle to exercise and diet changes can be difficult for some individuals. The body may not be ready for the change in lifestyle and can result in health-related issues that could have been avoided by staying at home with a healthy diet, exercising regularly, and stopping smoking.

    Also, if you’re considering a diet and exercise routine, there are some guidelines you can consider before starting. If you have been previously sedentary and have never been active, it is important to start slowly. Begin with 30 minutes of moderate-intensity options along with warm up periods for five days per week.

    Physical exercise should include a proper warm-up to reduce the risk of injury during the workout, followed by 30 minutes of high intensity or moderate intensity cardio or a low intensity option to help bring down the heart rate and breathing. It’s very important to warm up before you start exercising. A proper warmup decreases the risk of injury and helps prevent soreness. A faster heart rate and breathing are also indicators of a proper warmup, as well as joint mobility. The recovery after the initial 30 minutes should include low intensity options to help bring down the heart rate. The exercises can include things like tennis, walking, dancing, biking or aerobic exercising.

    Although studies have proven the effectiveness of physical exercise and diet in helping to reduce the risk of heart disease related issues and conditions, many people do not take it seriously enough. It’s easy to ignore these facts when you don’t face the problems they might cause. Yet it is true that these simple things can play a major factor in our health at any stage in life.