The Fountain of Youth is running through your veins. The right amount of exercise induced stress improves and maintains heart health. Let’s explore the heart’s changes with age, immediate and long-term benefits of exercise, safety, and access to resources.
The Aging Heart
Senescence is the condition or process of deterioration with age. It describes what happens to the human body as time goes by. It slowly but surely loses its ability to regenerate, cope with illness, and function properly. With time the heart undergoes several changes. To name a few, there’s a decreased cardiac output.
So, older individuals will often reach max heart rate sooner than their younger counterparts. Heart chambers and valves can increase in thickness, giving rise to potential faulty valves and risks of strokes. Lastly, aging affects the body’s overall ability to fight diseases and maintain homeostasis. If it’s not the physical changes of the heart, the chances of developing heart disease through another underlying condition still exist. However, it’s important to keep in mind that the onset of these changes vary from person to person as environment, habits, diet, accessibility and mentality have different roles in one’s health.
Exercise and Heart Function
Before anything else, the key to heart health is movement. Any activity is better than zero. Aerobic and resistance training, along with a mindful cuisine palette, are essential for a strong heart. The stroke volume, the amount of blood ejected from the heart, increases due to the physiological adaptations of the heart. Due to the demands from training, the heart can increase in ventricular size. This is not the same as tissue thickness as mentioned early. This type of hypertrophy allows the heart to hold more blood, improving circulation and oxygen delivery to the muscles.
Along with output, the end diastolic volume, EDV, is increased as well. This is the heart’s ability to relax and fill with blood. It should be noted that these changes are long lasting and are more prevalent in younger participants of exercise. Older individuals experience more modest improvements in heart function. However, those who start training earlier build a stronger foundation for their future health.
Safe Exercise for Seniors
Before starting any exercise program, it’s essential to seek medical approval. This ensures that your routine is safe and tailored to your specific needs. With that said, these next few suggestions are meant for seniors or individuals with limited mobility, and access to resources. Firstly, taking a daily 10-30 minute continuous walk is one of the safest ways to improve cardiovascular endurance. Seated marches for 2-3 minutes at a time can be considered for those with limited mobility.
Lastly, arm circles and light resistance training for the upper body can achieve similar results without burning one out. At any point you feel dizzy, nauseous, or in pain, stop the activity and seek professional help. There are exercise professionals who are knowledgeable and skilled in developing and delivering exercise programs to special populations.
To conclude, there are many sources of information and physical resources accessible to the public. If you’re looking for more information related to aging, heart health, exercise etc. check out the National Institute of Aging, Center of Disease Control, and ACSM newsletters. If you’re looking to get active, join local support groups and surround yourself with individuals who have similar interests and goals. Visit your local park or community center to access classes, events, and equipment available to the public. By staying informed and seeking professional guidance, you can take control of your heart health and lead a more active, fulfilling life.
