Healthy Aging: Even ‘Entry Level’ Exercising can Benefit the Heart

When it comes to starting a regular exercise routine – a hallmark of a healthy lifestyle at any age – don’t overthink it or set the goals too high.

A recent study of 72,000 adults, average age 61, found that any number of daily steps above 2,200 was linked to improved cardiovascular health to “counteract the consequences of too much sedentary time each day” – with 9,000 to 10,000 daily steps being optimal.

“We tend to make the entry level too high,” said Eli Friedman, M.D., director of Sports Cardiology at Baptist Health’s, Miami Cardiac & Vascular Institute. “You don't need to do CrossFit. You don't need to run a marathon. And you don't need to cycle 100 miles to get the benefit of exercise. The definition of exercise is simply moving one's body with purpose for a sustained period of time.”

Eli Friedman, M.D., medical director of sports cardiology at Baptist Health Miami Cardiac & Vascular Institute.

 

September is designated Healthy Aging Month to promote ways people can stay healthy as they get older. One study after another has confirmed that a healthy lifestyle contributes to optimal cardiovascular health — as measured by the American Heart Association’s "Life’s Essential 8" checklist. Sticking to this checklist slows biological aging by at least six years, according to a study released last year.

“Life’s Essential 8” refers a scoring tool to measure heart health that includes healthy sleep, not smoking, regular physical activity, healthy diet, healthy body weight, and healthy readings of blood glucose, cholesterol and blood pressure.

“No. 1 is to make sure you go for your annual medical exam, whether it’s your primary care physician or the physician you relay on for your basic needs in healthcare,” said Dr. Friedman. “Make sure you're checking in with them every year, and checking off those boxes on the checklist. And make sure that you're staying up-to-date on all the screenings that need to be done.”

For substantial health benefits, U.S. guidelines call for adults to get at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity exercise, such as brisk walking, jogging or cycling. Adults should also do some muscle-strengthening activities of moderate or greater intensity that involve all major muscle groups on two or more days a week.

But the guidelines don’t necessarily apply to everyone as they age. Older adults with mobility or balance issues may have to resort to walking at a slower pace as safely as they can.

“So, if that’s walking for five minutes a day, a couple of times a week to start and get comfortable with the movement, that’s great,” said Dr. Friedman. “Ideally, it’s 150 minutes of moderate-intensity exercise per week. That also means going for a walk and keeping up a conversation with a walking companion. So, go for a walk and talk about anything. Or ride a bike, go swimming, or jogging or even dancing. It’s exercise as long as it’s done with purpose and continuity for a set period of time, at least 20 minutes.” 

Other recent studies have found that even less than 10,000 steps a day can benefit individuals with heart disease risk factors. One study by research teams from the U.S., Netherlands and Spain concluded that 8,000 daily steps can prevent the risk of early death from heart disease.

Patrick Azcarate, M.D., a cardiologist with Baptist Health Miami Cardiac & Vascular Institute, says he has seen patients vastly improve by becoming more active in between visits to the doctor’s office. “I've seen quite a few patients saying: ‘I did what you recommended. I started working out and my palpitations improved. I started going on walks and I have lost weight, my blood pressure has improved.’ And we've been able to stop some medications for these patients. The goal is to avoid medications and only use them if absolutely needed.”