12% of people who took the Heart Age Test have a heart age at least 10 years older than their actual age, according to data from the UK Health Security Agency. But there are lifestyle changes you can make to improve your heart health – and exercise is one of the most impactful, according to doctors.
Experts say even if heart health is not a concern, there are plenty of other wellbeing benefits to exercise. Cheryl Lythgoe, Society Matron atBenenden Healthhas explained why exercise is so important for a healthy heart and shared two types of movement that can help lower your heart age.
She said:“Regular exercise is essential for maintaining a healthy heart by improving circulation and regulating cholesterol levels.Strength exercises in particular, such as lifting weights or resistance training, are designed to make your muscles work harder and should be part of everyone’s routine.
“However, if you have an existing heart condition or haven’t exercised in a while, it’s important to ease into strength training gradually. Begin with simple movements, like standing up from a chair, before progressing to more intense exercises like wall push-ups or squats.
“Aim to include strength training two to three days a week, spreading the sessions across the week to allow at least a day of recovery in between. Begin with an exercise you can perform 10 to 12 times, ensuring the final repetitions feel slightly challenging for maximum effect.
“You should also be doing at least 2.5 hours of moderate intensity aerobic exercise a week. This can be anything that gets you warm and comfortably breathless. When people think aerobic exercises, they typically think about walking, cycling and swimming. However, even everyday activities like housework and gardening will be more than enough to bring significant health benefits.
“The key is to build up gradually to the recommended 2.5 hours per week, even a little exercise is far better than none.”