20 minutes of exercise a day in 70s could halve your heart risk
TAKING up exercise for just 20 minutes a day in your seventies can halve the risk of potentially fatal heart problems, says new research.
A study found that men aged 70-75 who regularly garden, cycle, walk or take other exercise for that time are 52 per cent less likely to suffer than the inactive.
Women who exercised in later life were also at lower risk of heart attacks and heart failure, although the beneficial effect was much smaller than in men.
Experts urged all pensioners to keep active, saying it is ‘better late than never’ to start, while adding that ‘the earlier in older age, better still’.
The study tracked more than 3,000 Italian over-65s for more than 20 years. Of these, 1,037 developed heart problems including stroke, heart failure and coronary heart disease.
Trieste University researchers checked exercise levels at 70, 75, 80 and 85. Those who did a daily 20 minutes or more were defined as active.
The study said the reduced heart risk for women from the same levels of exercise as men was 8 per cent and, overall, older people were a quarter less likely to get heart disease, and less likely to die, with between 20 and 40 minutes of daily vigorous activity. Walking, cycling, dancing, swimming, gardening and even fishing were among the forms of exercise studied. And the earlier subjects began to be active, the lower the risk.
The study, published in the journal Heart, added: ‘The greatest benefits seemed to occur at the age of 70. Risk was only marginally lower at the age of 75, and no lower at the age of 80-85, suggesting that improving physical activity earlier in old age might have the most impact.’
Lead author Dr Claudio Barbiellini Amide said: ‘These results suggest that public health policies should be targeted at promoting or beginning physical activity in mid and early late life. ‘At least 20 minutes of moderate to vigorous physical activity per day should be recommended to achieve the greatest cardiovascular benefits.’
Heart disease causes a quarter of all deaths in the UK – more than 160,000 each year.
The benefits of keeping active have long been known. But this is the first major research showing that changing habits in old age can also make a big difference.
Researcher Professor Gianfranco Sinagra said: ‘Movement is medicine in late life’, adding: ‘Even a small amount of physical activity may confer beneficial effects in older adults’. He urged doctors to ‘actively motivate sedentary individuals’.
The researchers say exercise improves arterial blood flow while helping to lower cholesterol and blood pressure.
Julie Ward, senior cardiac nurse at the British Heart Foundation said: ‘As we get older there is a perception that we should ‘slow down’, but actually this study reinforces that working out well into your golden years can be hugely beneficial.
‘Remember, it’s never too late to increase your physical activity or start a new sport.
‘However, if you have a health problem that interferes with your ability to exercise, it’s important that you speak with your doctor.’
‘Movement is medicine’