Reversing the effects of sedentary aging Cardiac Hypertrophy Left Ventricular stiffening occurs during healthy aging, between youth and middle- age. The process is complete by age 65 A 2012 study, published in the Journal of Physiology concluded, “Our results suggest that LV stiffening with ageing occurs during the transition between youth and middle-age and becomes manifest between the ages of 50–64; LV volume contraction and remodelling follow in the senior years. Early–late middle age thus may represent a ‘sweet spot’ when interventions to prevent stiff ageing hearts may be most effective.” (Journal of Physiology. Effect of ageing on left ventricular compliance and distensibility in healthy sedentary humans. Fujimoto, et. al.) Exercise can reverse damage to healthy, sedentary, aging hearts and help prevent risk of future heart failure – if it’s started in time and enough is done Published January 2018 in Journal of Circulation - Reversing the Cardiac Effects of Sedentary Aging in Middle Age—A Randomized Controlled Trial
• 53 of 61 participants completed the program
• Program adherence was 88% +/- 11% • VO2 max 18% • LV end diastolic volume increase, constant capillary wedge pressure, increase stroke volume Group 1 – Intervention/Exercise Training Progressing over 3 months to doing aerobic intervals 4×4 interval sessions (4 minutes of exercise at 95% peak: 3 minutes of active recovery at 60%–75% peak HR, repeated 4 times). A recovery day consisting of 20 to 30 minutes of walking or light aerobic activity followed each interval day. By month six, participants were training 5 to 6 hours per week. 2 interval sessions, and 1 long (minimum 60 minutes). 1 30-minute base pace session each week. Exercise capacity was tested again at 10 month. This program continued for 2 years.
Group 2 – Balance and Flexibility (Control)
The balance and flexibility group was prescribed a combination of yoga, balance, and strength training 3 times per week for 2 years. The researchers demonstrated that 2 years of intensive Exercise Training, at or above the current public health recommendations, increases maximal oxygen uptake and decreases cardiac stiffness in previously sedentary but otherwise healthy middle-aged adults. Regular Exercise Training may provide protection against the future risk of Heart failure with preserved ejection fraction by preventing the increase in cardiac stiffness attributable to sedentary aging. References