It turns out that a couple of workouts a week is not enough.
Arteries harden with age. This increases the risk of cardiovascular disease, including heart attack and stroke, especially if you have a sedentary lifestyle. Scientists have checked how much exercise should be done to protect the heart and blood vessels from aging.
The study involved 102 people aged 60 years and over. They were divided into four categories:
- inactive – less than two 30-minute workouts per week for the last 25 years;
- moderate – 2-3 trainings;
- enthusiastic – 4-5 trainings;
- experienced – 6-7 trainings per week.
Scientists have observed the elasticity of their arteries. It turned out that a different amount of training affects The Effect of Lifelong Exercise Frequency on Arterial Stiffness on different arteries.
A 30-minute exercise 2-3 times a week helps to maintain the medium-sized arteries in good condition that provide blood head and neck.
For the health of larger arteries, through which blood flows to the organs of the chest and abdominal cavity, this is not enough. To protect them from aging, it is necessary to practice 4-5 times a week.
Researchers recognize that the results may not be accurate enough because they did not take into account the type of training, demographic data and lifestyle of participants, although all this significantly affects cardiovascular health -vascular system. Nevertheless, they are optimistic. “This study will help develop training programs to maintain heart health and even return the heart and blood vessels of the elderly to a younger state,” scientists say.
If you decide to test this on your own, do not delay it until old age. The cardiovascular system can not be changed in one year. Now, researchers are testing whether it is possible to rejuvenate the heart and blood vessels of middle-aged people in two years of training.
Be more active every day. For example, run along with the dog for a walk or return from work on foot. Find a sport that you like, and do it several times a week. So you will help your heart.