Slow the Effects of Aging

Part 3: Cardiovascular Exercise

“We do not stop exercising because we grow old. We grow old because we stop exercising.” - Kenneth Cooper, doctor of medicine and former Air Force colonel. Dr. Cooper pioneered the use of aerobic exercise to maintain and improve health.

Your heart’s job is to pump oxygen to your cells, including your muscles. As you age, your heart becomes less efficient at its job. But there’s good news:

You can help your heart defy the effects of aging, or at least minimize them.

In Part Three of Coach Amy’s Secrets to Combating the Effects of Aging on our Musculoskeletal System series, we learn how consistent, mild to moderate cardiovascular exercise can combat the effects of aging on the heart.

Let’s take a quick look at how your cardiovascular system works before we find out Coach Amy’s secrets to slowing age-related decline to cardiovascular function.

Aging and the Cardiovascular System

aerobic capacity - a measure of the ability of the cardiovascular, respiratory and musculoskeletal system to take in, transport and use oxygen

The cardiovascular system is like a train station. It delivers oxygen to all the cells in our body, including the cells of our brain, so we can function and perform daily activities like playing golf or playing with grandchildren. 

cardiovascular system - the heart, blood vessels, and blood

As we age, the cardiovascular system undergoes a series of changes that lead to a decline in aerobic capacity. In our train station example, it’s as if the train station is becoming less efficient, with fewer trains operating, trains traveling at a slower speed, and broken down tracks inhibiting delivery. 

The decline in aerobic capacity is most noticeable during activities that involve large muscle groups in the legs or arms/legs combined, like running, tennis, and swimming. The importance of large muscle group activities in combating the effects of aging are discussed in Part Two of our series on slowing the impact of aging.

Sedentary individuals suffer a rate of decline twice that of active people. 

Understanding the cardiovascular system’s role in aging is the first step. Next up: how do we work the cardiovascular system and get that train station back on track? The answer:

Consistent, mild to moderate Cardiovascular Exercise

Cardiovascular Exercise

While we can’t restore the train station to its former glory, we can improve its operation and help prevent catastrophic failure. The good news is:

Improvements in the cardiovascular system can occur as quickly at 6 weeks into regular mild to moderate exercise program, even for sedentary individuals and beginners.

More good news: the benefits of CV exercise don’t stop at your heart.

• Scientific research shows aerobic exercise also improves brain cognition. Cognition starts to decline in the 3rd decade of life and more rapidly from age 50+. Aerobic exercise can mitigate losses. 

• Regular cardiovascular exercise may also reduce inflammation. Our article on dry needling explains how prolonged inflammation accelerates aging. A word of warning: excessive cardiovascular exercise can increase inflammation.

Determining the appropriate intensity of your cardiovascular exercise is essential to achieving your health goals safely. Understanding the following cardiovascular exercise information will help:

• Heart rate target zone.

• Mild vs. moderate CV exercise.

• Involvement of healthcare and exercise professionals.

Target Zone

Cardiovascular (CV) exercise consists of sustained activities that elevate the heart rate to a particular target zone. Your target zone varies, sometimes dramatically, depending on:

• your age

• your fitness level

• the level of intensity (mild or moderate) of your activity

• your medications

• your stress level

• the heat

Your target heart rate is communicated as a percent of maximum heart rate, which is called HRmax. A professional trainer/coach can help you choose the right formula for you to ensure that you’re achieving the best results in the safest way possible.

• Calculating HRmax can be complicated. 

• The traditional formula, "220 minus age", can underestimate HRmax in people over 30 years of age.

• The traditional formula gets more inaccurate as you age. 

• If you choose to train by HR, there are several other formulas to consider and this is where a coach or professional trainer is helpful.

In lieu of HR, you can train using the Rate of Perceived Exertion (RPE) on a scale of 1-10.

10 = “I feel like I’m dying.”

5-6 = “I can talk easily, but I may be slightly breathless.”

4-5 = “I can carry on a conversation easily or sing during this activity.”

1 = “I’m watching TV and eating ice cream.”

Mild to Moderate Cardiovascular Exercise

There are many different kinds of exercise that, depending on frequency and intensity, would qualify as mild to moderate CV exercise. The following table contains a few recommendations and examples for you to consider.

Some activities qualify as both mild and moderate exercise. How is that possible? Because with those activities, the intensity of your workout determines whether your exercise is mild or moderate. It is also dependent on experience. Those new to CV exercise may feel that activities on the light list are moderate in intensity because they have to work harder as their CV system adapts. 

Are you engaging in more than 150 minutes per week of moderate or frequent high intensity cardiovascular exercise? If so, there could be significant health risks associated with this intensity especially in persons over 45 years of age. It is imperative that you receive medical clearance from your doctor if you choose to continue. It may be acceptable but it’s not worth the risk without medical guidance.

“If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.” - Hippocrates

When it comes to CV exercise, moderation is key. Excessive cardiovascular exercise is associated with serious hazards, including sudden death, nonfatal myocardial infarction, excessive fatigue, hyperthermia, and significant musculoskeletal problems. It can even elevate inflammation of the skeletal and cardiac muscle, promoting aging and decline of function. For more information on the effects of excessive CV exercise on the heart, keep an eye out for Coach Amy’s upcoming article on the Roadrunners of Kansas City (RRKC) blog. Subscribe to the RRKC blog to ensure that you catch the next post.

Do Your Homework

Before starting any exercise routine, follow these tips:

• Check with your doctor before starting a new exercise routine.

• Seek out coaches, personal trainers, and class instructors with superior credentials. They should hold a bachelor’s degree or higher in exercise science and/or certification from the American College of Sports Medicine (ACSM) or the National Strength and Conditioning Association (NSCA).

• Those with special medical considerations including osteoporosis, joint replacement, and osteoarthritis should work with a physical therapist when beginning a program. 

• If you are over age 65, check out The Exercise And Screening for You (EASY) survey, a tool that helps provide guidance on appropriate exercise programs. 

Consistent mild to moderate CV exercise helps fight aging by decreasing inflammation, slowing the decline in cardiovascular function, enabling large muscle group strengthening, and improving brain cognition.

Cardiovascular exercise is a fun and rewarding activity that has many benefits, including:

• helping to prevent a number of diseases that cause early death, including heart disease and diabetes.

• prolonging an active life, which is our main weapon in fighting the effects of aging.

An appropriately intense CV exercise program starts to benefit your CV system in as few as 6 weeks. And as time goes on, you can continue to benefit from the changes especially when you add variety to your workouts.

Take a look at the exercise chart, choose an activity, and make a quick call to your doctor so you can start reaping those benefits as soon as possible. It is never too early to start preventing age-related decline in muscle strength and mass. Developing a habit early and while young has benefits now and later. Let’s stay youthful by keeping your train station functioning and CV system on track!

With Coach Amy’s Secrets to Combating the Effects of Aging on Our Musculoskeletal System series, you learn how to attack the impact of aging on multiple fronts:

• Decrease the decline of cardiovascular function

• Slow degenerative changes in connective tissue and cartilage

• Promote our ability to strengthen

• Improve balance and proprioception

• Increase flexibility

Subscribe to our blog to catch the next post in our Secrets to Combating the Effects of Aging on Our Musculoskeletal System series in which we focus on slowing aging by improving our balance and proprioception.