Better late than never when applied to starting an exercise program makes sense.  According to the online publication, July 2006, Heart, inactive people, no matter what age, who start exercising later in life, can still significantly reduce their chances of developing coronary artery disease (CAD).

These conclusions are based on a study of 312 adults ages 40 – 68 with a diagnosis of CAD and 479 healthy volunteers’ age and sex matched.  The participants were interviewed about their levels of physical activity in early adulthood (between 20 and 39) and late adulthood (40 and older).  Those who had been active all their lives had the lowest risks.  These participants were about 60% less likely to be diagnosed with CAD.  Those who had become more physically active after the age of 40 were approximately 55% less likely to be diagnosed with heart disease than those who had never made physical activity a part of their lives.

The effects of exercise have a broader sweep than most people realize.  Here are a few summaries of current studies on exercise and cardiac health:

• Regular physical activity lowers blood pressure and prevents the development of high blood pressure.  In someone diagnosed with mild hypertension, moderate exercise lead to drop in blood pressure that is sustained for eight to twelve hours.  Blood pressure is lower on days when a person is physically active compared to when an individual is not.

• Someone who is very inactive has six times the risk of heart disease as someone who is active.

• An individual who exercises can expect to have a 24 % drop in blood levels of cholesterol and 10% drop in low-density lipoprotein (LDL).  LDL or the “bad” cholesterol is a risk factor for heart disease and stroke.  The high-density (HDL), the “good” cholesterol can go up to 6%.  The amount of physical activity does not need to be very much to affect cholesterol levels.

• Exercise also benefits the blood-clotting system, reducing the body’s ability to produce dangerous blood clots that can obstruct blood vessels to the heart which can cause a heart attack or stroke.  One study indicated that after 3 months of exercise by middle-aged, overweight men with mildly elevated blood pressure, platelet aggregation was reduced by 52%, compared to 17% of the control group.  A reduction in platelet aggregation leads to a reduced risk of blood clots that can trigger a cardiac event.

• Physical activity affects both healthy people as well as those with heart disease.  Moderate physical activity three to five times a week will improve cardiovascular function in eight to ten weeks and improve risk factors for cardiovascular disease and stroke.  To maximize benefits, you need to stay with the program and make it a part of your life.

• Depending on ones health status, the more strenuous the activity, the more return on the exercise benefit – UP TO A POINT.  This is based on past physical activity and current health status.  If you haven’t played a certain sport or ran since college or even taken a class at the local gym in years ... starting out slowly is very important to avoid injury.

• New research suggests that physical activity encourages a healthy brain.  Fitness seems to boost nerve cells to multiply, strengthening their connections and protects them from harm.  The benefits seem to extend to brains and nerves that are damaged.  These findings could suggest new treatments for those diagnosed with Alzheimer’s disease, Parkinson’s disease and spinal cord injuries.

• While evidence for increasing cardiovascular health, as well as, brain health, physical fitness in the US is dropping.  According to a recent report by the CDC, Centers the Disease Control and Prevention, almost 20% of people over the age of 18 exercises for less than 10 minutes per week.  Only 46 percent adults performed the recommended 30 minutes or more of brisk walking or other moderate exercise 5 days a week.

• Okay, everyone has seen the statistics.  So how do you start?  You start simply.  These studies significantly reinforce the fact that some physical activity is beneficial.  Everyone who reads the findings of the previously cited studies nod their head in agreement and acknowledges these facts.  So why don’t more of us exercise and stay with the program?  Is it time constraints? Injuries? Or not knowing where or how to start a program that is not boring and will not create further injuries?  All the above?  Here at FirstHealth, a CES, Clinical Exercise Specialist,  and member of the Medical Fitness Association  is able to “bridge the gap” between any medical condition or concerns and an exercise program that is specific to you.  If you need to reassess you health goals – FirstHealth of Andover is the place to start. 

Simply put – There are lots of reasons to start exercising and virtually no reason not to.

Sources:

American Heart Association, 2006
Science News, Online, 02/25/2006, Vol. 169, No.8, p.122
American Council on Exercise, 10/2006