The Centers for Disease Control and Prevention estimates that most cardiovascular disease diagnoses are preventable. Despite this, more than 120 million Americans have heart disease. Furthermore, heart problems are the leading cause of premature death.
The risk of cardiovascular disease arises for several reasons. The most impactful include a sedentary lifestyle, poor eating habits, and age-related changes.
While aging cannot be stopped, its impact on the cardiovascular system can be mitigated.
Cardiovascular Health and Aging
As people age, there are many biological changes that put additional stress on the cardiovascular system.
For example, the system that regulates heart rhythm can collect fat and lose cell density. This can slow the heart rate down and cause bradycardia. This condition reduces the amount of oxygen in the blood and can cause weakness.
Aging also weakens and stiffens the heart muscles. This can impede blood flow and contribute to heart disease.
Blood and blood vessels also change over time. For example, blood pressure becomes more variable. This can cause blood pressure to drop when an older person changes their position.
The arteries gradually thicken and become more rigid. Aging reduces the water content in the blood and lowers overall blood volume. Older people are at higher risk of anemia, an iron deficiency.
Frequent physical activity can slow or reverse some of these age-related changes by strengthening the heart and encouraging blood flow.
Exercises to Prevent Cardiovascular Disease
A comprehensive exercise plan can lower the risk of heart disease, stroke, and high blood pressure.
Exercise combats many of the physiological changes that contribute to cardiovascular problems, such as hardening of the arteries and weakening of the heart muscles.
The best exercises for preventing cardiovascular disease are aerobics and strength training. Aerobic exercises are also known as cardio. These are activities that speed up the heart rate and challenge the lungs.
Aerobic activities can range in intensity. Low or moderate intensity exercises, like swimming, walking, and cycling engage the cardiovascular system without putting too much pressure on the joints. This reduces the risk of injury and makes exercise more accessible to seniors with musculoskeletal problems like arthritis.
On the other hand, high-intensity exercises like running are ideal for burning fat and reducing artery plaque.
Strength training is a form of anaerobic exercise. Unlike aerobic exercises that break down oxygen, anaerobic exercises extract glucose from the muscles.
Strength training supports cardiovascular health by reducing bad cholesterol levels in the blood. This prevents artery stiffening and restriction, which can lead to strokes or heart attacks. Anaerobic exercises also stimulate blood flow, making the heart and blood vessels stronger.
Most people will benefit from at least two-and-a-half hours of aerobic activity and two hours of strength training per week. However, 75 minutes of high intensity aerobic exercise is also sufficient.
Before starting any type of exercise routine, seniors should consult with their primary care physician. It is also a good idea to work with an experienced trainer to prevent injury and recommend a healthy, but challenging workout routine.
Exercises for Seniors with Cardiovascular Disease
While exercise has many health benefits, it can pose problems for seniors who already have heart disease or other cardiovascular issues. For example, people with coronary heart disease have high levels of plaque in their arteries. This causes the arteries to restrict and hampers blood flow. Aerobic exercises like endurance running can overchallenge the heart and cause blockages. Strength training can also be problematic, as it requires significant blood flow to the muscles.
These risks don’t negate the overall health benefits of exercise. In fact, a safe exercise routine can reduce symptoms and side effects of cardiovascular disease. The key is modifying your routine.
For example, cardiovascular conditions can be aggravated by extreme temperatures. People with heart disease should avoid exercising in high heat or cold. Joining an indoor gym can help to prevent this issue.
Additionally, it is important to start new routines gradually and allow the body to adapt. This is also true if seniors take an extended break from their regular exercise routine.
Seniors should also pay close attention to their body signals and watch out for signs of distress. Seniors who experience shortness of breath, palpitations, or pain during exercise should stop immediately and make an appointment with their doctor.
Summary
Sticking to an exercise routine is rewarding, but difficult. For people at risk of cardiovascular disease, physical activity can even be lifesaving.
However in order to maintain a routine, exercise should be enjoyable. Activities like swimming, hiking, or cycling are a few great physical activities. Joining a fitness class or working with a personal trainer also adds a social component that can be highly motivating.
Exercise is important, but it works best when combined with other lifestyle changes. For example, smoking and drinking alcohol are two of the biggest contributors to cardiovascular disease. Eating a low-cholesterol diet and reducing stress are also key for maintaining heart health.