Exercise may be beneficial for heart health due to its ability to reduce stress levels. While physical improvements like better circulation and blood pressure are often credited with exercise’s heart health benefits, a study led by Massachusetts General Hospital suggests that a decrease in stress-related brain activity may also play a role.
Stress-related brain activity can lead to heart disease and mental health issues, as it triggers the release of stress hormones that can contribute to cardiovascular problems over time. However, physical activity has been shown to lower stress-related brain activity, reducing the risk of cardiovascular disease. In fact, individuals with higher levels of physical activity had a significantly lower risk of developing heart disease compared to those who did not exercise regularly.
Exercise’s benefits are even more pronounced in individuals with depression, as it was found to be twice as effective in lowering cardiovascular disease risk among this group. The study suggests that physical activity may have important brain effects that contribute to greater cardiovascular benefits, especially in individuals with stress-related conditions.
It is important to find the right balance when it comes to exercise, as too little or too much can have negative effects on health. Moderate exercise, defined as being slightly winded but still able to hold a conversation, has been shown to improve all-cause survival better than vigorous exercise. On the other hand, too much vigorous exercise can backfire, leading to increased risks of atrial fibrillation and other health issues.
In conclusion, exercise can have significant benefits for heart health by reducing stress-related brain activity and lowering the risk of cardiovascular disease, especially in individuals with depression. Finding the right balance and intensity of exercise is crucial for optimizing cardiovascular health and longevity. In O’Keefe’s study, it was explained that very large volumes of strenuous exercise and/or weightlifting may not be ideal for optimizing longevity. The study, which was a systematic review of research from 2011 to 2022, referenced a Harvard School of Public Health study that followed 116,221 individuals for 30 years. This study suggested that for long-term cardiovascular health and overall longevity, more moderate-intensity exercise is better than vigorous exercise. While vigorous exercise can still be beneficial, the optimal benefits are achieved at around 150 minutes per week.
It was also mentioned that chronically performing very high doses of vigorous physical activity may not provide as substantial benefits as high doses of moderate physical activity. In fact, engaging in very high doses of moderate exercise was found to reduce the risks of all-cause mortality and cardiovascular mortality better than very high doses of vigorous exercise.
O’Keefe emphasized in an interview that after the age of 40, exercise should be fun and stress-reducing rather than competitive. He highlighted the importance of social exercise, such as playing sports with friends, for longevity. O’Keefe’s research showed that social exercise like playing tennis or badminton can add years to life expectancy compared to individual activities like weightlifting or treadmill running.
Walking was also discussed as an ideal form of exercise due to its accessibility and gentle nature. Research has shown that even a modest amount of walking can offer significant longevity benefits and reduce the risk of chronic age-related diseases. Engaging in outdoor walking groups has been linked to improvements in various health markers, including blood pressure, heart rate, body fat, and fitness levels.
In conclusion, exercise plays a crucial role in protecting heart health and overall well-being, with walking being a powerful and accessible form of physical activity that can contribute to longevity and overall health. Si tienes más de mediana edad, concéntrate en ejercicios divertidos, sociales y de intensidad moderada que te hagan sentir rejuvenecido y vivo, no en sesiones de alta intensidad agotadoras que te dejan sin energía o con dolores y molestias.