Welcome to The Vitality Project!
Happy New Year to all of you who read my articles….thank you!
This new year brings with it many continued health challenges that those on the over 50 crowd face.
The Most Important of Which Are: the risk factors for heart disease leading to heart attacks.
Heart disease and heart attacks are the number one cause of preventable death associated with aging throughout the planet…no other disease even comes close!
Heart disease is a developmental process which can take years to progress to a point where heart function is compromised to such a degree that a person can duffer a heart attack, some of which can be immediately fatal.
Although there are genetic factors involved in this disease, in my professional opinion…heart disease and heart attacks can be prevented with lifestyle interventions beginning early in the life cycle.
I have previously written many articles regarding how and to what extent lifestyle dynamics are directly associated with heart disease risk. I have also written many articles regarding the relationship of lifestyle dynamics with disease risk reduction…heart disease included.
Please review these!
Just to add to this discussion, here is some additional information I would like you all to consider as you enter this new year.
In a recent study published in the Journal Circulation, researchers concluded that middle-aged people who had lived a sedentary lifestyle could greatly reduce or eliminate their risk of experiencing heart failure (heart attack) by participating in an exercise program lasting 2 years. The authors of this study demonstrated that the previous damage to the heart from sedentary living could be greatly improved my performing cardio-vascular exercise at least 4-5 times per week.
Heart failure in folks over the age of 60 is the most common reason why this age group is hospitalized for expensive medical care and the major reason why those who have this condition are at a very high risk of death and/or disability.
In this study, the subjects were aged from 45-64 and had no symptoms of heart disease but were sedentary. They were split into two groups.
Group one performed yoga, core exercises and light weight-training for 2 years 3 times per week compared with the other group who also performed a progressive cardiovascular exercise program for 2 years 4-5 times per week. This exercise program consisting of moderate to intense cardio exercises. Each group also underwent regular testing for heart function.
The group that was involved in the cardio exercise 4-5 times per week became fitter, had much less cardiac stiffness, had better heart function and also demonstrated less signs of aging to their cardiovascular systems compared with the other group.
This was the resultant recommendation by the cardiologists who published this study.
- at least one long session per week lasting around an hour of cycling, walking, tennis, or aerobic dancing
- one high-intensity aerobic session per week, such as four-by-four interval training
- one session of strength training per week
- two or three sessions of moderate-intensity exercise per week
Of course, there are many variations of the exercise selection and routines in this case…what is important in this case?
Progressive amounts of effort and consistency over an extended period of time!
For those of you who have made an effort to improve your health in 2018…please take heed!
Be focused, diligent, committed and patient to this process if you want meaningful results!
Yes…I said Patient!
Dr. Kevin J. McLaughlin
The Vitality Project