Aging, Heart Disease and the Value of Exercise

As our bodies change with age, the risk of developing heart disease increases. As the global population of those over the age of 60 is projected to rise to nearly 2 billion by 2050, knowing how to maintain the heart health of this patient population will be imperative for all healthcare providers. 

Can patients 60 years and older do anything to lower their risk of developing heart disease? Though there might be a few answers to this pressing question, one crucial way these patients can prevent heart disease is through the simple practice of exercise. 

Why is Exercise Beneficial? 

There are several ways through which exercise can help prevent heart disease in older adults, both directly and indirectly: 

● Improved Cholesterol Levels 

○ As we get older, high cholesterol becomes a common risk factor for atherosclerosis, leading to heart disease. Exercise can help to increase high-density lipoprotein cholesterol levels and lower low-density lipoprotein cholesterol levels in the blood, decreasing plaque buildup in the coronary arteries and thereby lowering heart disease risk. 

● Lowered Blood Pressure 

○ Patients 60 years and older often have high blood pressure which forces the heart to work harder when pumping blood throughout the body. Exercise can help reduce blood pressure, allowing the heart to pump blood more efficiently. 

● Improved Sleep 

○ With older age often comes decreased quality and quantity of sleep. Sleep is vital to maintaining heart health as sleep deficiency can lead to chronic inflammation and high blood pressure, leading to increased risk of heart disease. By exercising regularly, sleep quality and quantity may also improve which could ultimately lead to a healthier heart.  

● Improved Mental Health 

○ Major life changes or loneliness affecting older adults can lead to mental health conditions such as depression and anxiety. As mental health and physical health are interconnected, mental health conditions can negatively impact heart health. Exercise can help improve mood and decrease symptoms of anxiety and depression, reducing strain on the heart.

What is the Recommended Type/Duration of Exercise?

● The general guideline from the American Heart Association states that adults should aim for 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity per week with muscle-strengthening exercise incorporated twice per week. However, even light exercise is better than no exercise at all. 

● Aerobic exercise can include activities such as walking, biking, dancing or swimming while strength training can involve push ups, weight lifting or simply climbing the stairs. Activities of daily living such as cleaning or yard work can also be ways through which patients increase their heart rate.  

Is Exercise Safe for Patients 60 Years and Older? 

● It is generally safe for patients over the age of 60 to exercise, even if they live with chronic health conditions or disabilities. However, accounting for medical history and understanding a patient’s health goals through patient-centered care is important when developing an exercise plan. 

● Weakness and loss of balance among older adults can often be worsened by inactivity. Exercise can help patients reduce their chances of falling by improving strength and balance. 

● Setting realistic goals with each patient such as gradual increases in length and intensity of physical activity is key to preventing injury. It is also important that patients listen to their bodies and know when to seek medical attention if they experience unusual pain or discomfort. 

● Exercising safely also means ensuring that patients remember to take care of all aspects of their health. Staying hydrated and eating healthy foods are vital steps in order for patients to experience the full benefits of exercise. 

● Group exercise with family or friends may also be a way to ensure older patients have physical support and maintain a sense of connection.  

Getting older does not mean patients need to accept the increased risk of heart disease. Patients 60 years and older should be encouraged to learn about the value of exercise when it comes to heart health and ultimately, quality of life.

Submitted By: Gabriella Niemczyk, MB ACS Network Intern

Sources 

Sleep Is Good for Your Heart | Columbia University Irving Medical Center

What to Know About Mental Health as You Get Older (webmd.com)

Heart disease and mental health - Better Health Channel 

Life's Essential 8, How to control cholesterol (heart.org) 

Life's Essential 8, How to manage blood sugar (heart.org) 

The Life-Changing Benefits of Exercise After 60 (ncoa.org) 

Exercise: 7 benefits of regular physical activity - Mayo Clinic 

Cholesterol levels by age: Health ranges, what is high, and tips (medicalnewstoday.com) 

High Blood Pressure and Older Adults | National Institute on Aging (nih.gov) Myths About Exercise and Older Adults (webmd.com) 

Increased exercise over the age of 60 reduces risk of heart disease and stroke (escardio.org) 

Increased Exercise Over the Age of 60 Reduces Risk of Heart Disease and Stroke