Aging inevitably impacts the heart, making it less flexible and efficient in processing oxygen. However, a groundbreaking study led by Dr. Ben Levine reveals that adopting an exercise routine in middle age can significantly rejuvenate the aging heart and stave off symptoms of heart failure.
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[nytimes]
The Aging Heart:
As individuals age, the heart undergoes changes, becoming stiffer and less flexible, which can lead to decreased efficiency in oxygen processing. These signs typically manifest in the 50s or early 60s, and a sedentary lifestyle can accelerate these changes. Dr. Levine likens the heart muscle to a rubber band, which, if left unused, becomes dry and brittle over time.
The Study and Its Participants:
Dr. Levine and his team conducted a two-year study with 53 volunteers aged between 45 and 64, who were mostly sedentary but otherwise healthy. The participants, including Dallas resident Mae Onsry, were randomly assigned to two groups. One group engaged in nonaerobic exercises like yoga and weight training, while the other participated in moderate- to high-intensity aerobic exercises.
The Impact of High-Intensity Exercise:
The group involved in high-intensity aerobic exercises experienced remarkable improvements in heart health. Dr. Levine noted, “We took these 50-year-old hearts and turned the clock back to 30- or 35-year-old hearts.” These hearts were less stiff and processed oxygen more efficiently, attributing to the heart’s enhanced ability to pump more blood during exercise.
The Role of Interval Training:
A crucial component of the effective exercise regimen was interval training, specifically 4×4 intervals, which involves four minutes of high-intensity exercise followed by three minutes of rest, repeated four times. This method stresses the heart, forcing it to function more efficiently and strengthening both the heart and circulatory system.
The Optimal Time to Start Exercising:
Dr. Levine emphasizes that late middle age is the ideal time to start exercising, as the heart still retains plasticity. Initiating an exercise routine at this stage can prevent irreversible aging of the vessels. However, individuals considering a strenuous exercise program should consult a doctor to address any health concerns.
Personal Transformations and Expert Opinions:
For participants like Mae Onsry, the study proved to be life-changing, contributing to both physical and mental well-being. Dr. Nieca Goldberg, a cardiologist and spokeswoman for the American Heart Association, commends the study for its focus on heart function improvement through exercise. However, she suggests that further research with larger groups is essential to pinpoint the most impactful aspects of an exercise routine.
Conclusion:
Dr. Levine’s study sheds light on the potential of regular, high-intensity exercise in reversing the aging of the heart. While the findings are promising, further research is necessary to refine exercise regimens for optimal heart health. Nonetheless, the study underscores the importance of staying active, particularly in middle age, to maintain a healthy and youthful heart.
