Better Late Than Never: Study Demonstrates Starting Exercise in Middle Age Can Reverse the Cardiac Effects of Sedentary Aging

Sedentary aging is associated with numerous deleterious health consequences. For example, sedentary seniors demonstrate significant changes in cardiovascular function and are at increased risk for cardiovascular disease, particularly heart failure. However, a recent study published in the journal Circulation, demonstrates that middle aged individuals can reverse or reduce the risk of heart failure caused by decades of sedentary living by exercising. Researchers conducted a prospective, parallel group, randomized controlled trial, examining the effect of 2 years of supervised high-intensity exercise training on left ventricular (LV) stiffness (which is associated with heart failure). The study's participants were divided into two groups, with one following an aerobic exercise routine that progressed in intensity over the two years and another doing yoga, balance training and weight training three times a week, also for two years. The aerobic exercise group demonstrated an 18% improvement in their Vo₂ max (maximum oxygen intake) during exercise and a more than 25% improvement in "plasticity" in the left ventricular muscle of the heart while these benefits were not observed in the second group. These results indicate that the optimal dose of exercise (4-5x/week) at the right time (when the heart risk from a lifetime of sedentary behavior can be modified) can reverse decades of a sedentary lifestyle on the heart. This is good news for those who fear it might be too late in life to improve their fitness and reduce risk of disease.