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Creatine creatine creatine. Weight training. Resistance training. Get up. Be active. We sound like a broken record at Biohackr Health, but we repeat these tenets because they are keystones to healthspan and longevity.
But when is too late to start? If you haven’t been in good shape, can you start later? Will that have an effect?
SUMMARY as always for those who just want the soundbyte: Yes. Starting later has an effect. The study showed in previously healthy middle aged adults who were sedentary, after two years of exercise, maximal oxygen intake improved and cardiac stiffness decreased. “Regular exercise training may provide protection against the future risk of heart failure.”
You can improve at any time. Start now.
The details: This was a study published in Circulation in 2018, “Reversing the Cardiac Effects of Sedentary Aging in Middle Age- A Randomized Controlled Trial: Implications for Heart Failure Prevention.” We liked this study because we see many patients in our clinic who are trying to reboot. They have been focused on kids and work and other things and then they hit their 50s. Is it too late to start in middle age? This study indicates no.
The study started because poor fitness in middle age is a strong predictor of future risk of heart failure. Once heart failure starts, it may be too late. This is seen due to a stiff heart muscle- they can see sedentary seniors have small, stiff heart muscle compared to competitive Master athletes, who have “large compliant heart muscles equivalent to much younger individuals.”
Study:
- 2 year study, 61 patients, 50% men, average age 53, excluded if BMI >30, hypertension, sleep apnea, smoking, heart disease, or other issues
- Prospective, parallel group, randomized controlled trial
- High intensity exercise training vs. balance/yoga control
- When doing the high intensity training, they individualized the treatment. They looked at peak heart rate, looked at the 4 training zones. They started early by trying to establish endurance and regular exercise routine with three 30 minute sessions/week. As they acclimated, they increased bursts of peak heart rate exercise. Recovery days (20-30 minutes of walking) were done after each interval day. They eventually worked up to training 5-6 hours/week.
- Yoga, balance and flexibility (the control group) did strength training for 2 years.
- Effect on left ventricle stiffness evaluated by right heart catheterization and 3D echo, looking at VO2 max, LV stiffness, cardiac output, and heart ejection fraction.
Findings?
Those in the exercise sessions increased VO2 max by 18% and heart stiffness was reduced. There was no change in controls. They conclude that sedentary aging increases heart stiffness, and “regular exercise training provides protection against the future risk of heart failure.” It also improved maximal oxygen uptake.
How can Biohackr Health help?
We believe in building muscle. You see the buzz in the media about creatine. We agree that most adults should be on creatine, as building muscle is important in middle age. It helps prevent dementia, improves bone strength, and helps with stability. NAD is another way to help power your mitochondria, which supplies energy to every cell in your body.
Our InBody scan can help you assess what your body composition is currently. That give you a starting point for your body fat and muscle percentages. We state this a lot- TEST. See where you are at. IMPLEMENT changes- medications, activity, etc. RETEST. How have your interventions worked?
Test VO2 max. What is your exercise capacity? Again, a very trackable number to indicate heart health.
This study showed that 30 minutes of exercise training, 4-5 days/week with one high intensity session a week had significant improvements in heart stiffness and VO2 max. YOU CAN REVERSE THE BAD EFFECTS OF SEDENTARY AGING in your 50s. It isn’t too late. Start now to age better.
MEDICAL REFERENCES:
Reversing Sedentary Aging Heart Effects