- Everyone needs to read this wonderful piece of research
- Study reveals natural way to reverse serious heart problems
- …even if you’re in your 50s and 60s
This is a wonderful piece of research.
And very encouraging…
Because it promises a natural way to reverse heart problems – even if you’re over 60!
However, you might be surprised… delighted… OR totally disappointed in what the solution is.
Why it’s probably not too late to fix this problem….
According to a new study by cardiologists at UT Southwestern and Texas Health Resources, you can reverse a lifetime of heart damage by taking up exercise.
Now, that might sound obvious.
“UGH, BORING, RICH!”
Everyone knows that exercise is good for you, right?
No point in even mentioning it.
But perhaps you think that you need to have exercised all your life to get proper benefits… or that once you’ve done damage to your body and you’re middle aged, or older, there’s not much that can change.
After all, you can’t undo what has been done!
Well, no, that’s not true…
Even if you’re 65, you can reverse heart problems and prevent future heart failure by taking it up exercise today.
In other words, it’s not too late.
And if you’re over 65, you might not get the optimum effect, but it will still do you a lot of good.
You see, according to the latest studies, your heart retains its plasticity up to the age of 65. In other words, it can still be strengthened and developed, if you put it to some use and get it pumping regularly.
The cardiologists at UT Southwestern and Texas Health Resources say that if you exercise five times a week you can so this, with significant effects.
Dr. Benjamin Levine from the study said: “Based on a series of studies performed by our team over the past 5 years, this ‘dose’ of exercise has become my prescription for life”.
“I think people should be able to do this as part of their personal hygiene — just like brushing your teeth and taking a shower.”
And the ‘dose’, according to these guys, is 4 or 5 times a week, not 2 or 3.
So this is something you need to keep up (like brushing your teeth!).
They went as far to suggest a regime to follow, too…
Here’s what the study authors suggest as a way to divvy up the exercise each week.
4 exercise sessions per week
• Try one high-intensity 30-minute workout per week – this could be swimming, or aerobic exercise to a video, or running on a treadmill.
• Try one ‘moderate intensity’ session of 90 minutes (for instance, dancing, walking, or biking.)
• Add two lower intensity sessions where you might be a little short of breath, but can still talk. A gentle cycle or a long walk for instance. You could try 30 minutes a day using an X-Grip like this one. This way you’ll also dissolve away some of that belly and hip fat, both of which can seriously affect heart health too.
They also suggest “one or two weekly strength training sessions using weights or exercise machines” but let’s imagine you simply stick to the above four sessions.
Is it doable?
It might seem intimidating, especially if you hate physical activities…
But if you think of it this way….
Three of the above sessions can easily be activities you build into your leisure time. Two long walks each week and a session of dancing, biking, swimming or another higher intensity exercise and you’re three quarters of the way there!
Of course, the high intensity session each week is the problem for many of us…
If you have medical issue or mobility problems this might not be something you can do.
In which case, don’t bother for now!
Instead, do the lower intensity sessions and see if you can build up some fitness and confidence.
It’s better that than doing nothing at all.
And look the benefits…
A 25% improvement in your heart’s elasticity in 2 years
In the Texan study, after 2 years, the people who exercised saw an 18% improvement in their oxygen intake, plus 25% more elasticity in the ventricular muscle of their hearts.
Dr. Levine’s research shows that this is something that can happen right up to the age of 65.
So there you have it…
The obvious advice that exercise is good for you… but with the extra motivational twist that you can turn back the clock if you do it four times a week.
Yes, it is an effort, but January’s a great time to get started.
However, a warning…
Beware of overdoing exercise or getting obsessed with pumping weights and getting big muscles. As I pointed out a few weeks ago, even super-fit runners can get bad injuries to their back. Click here to find out why.
It can also put a lot of strain on your joints. So if you get sore knees when doing higher intensity exercise, then read this issue of The People’s Doctor on our website: How to Reduce Knee Pain.
Finally, consult a professional if you have health concerns that high intensity exercise might affect and make sure you eat sensibly.
Ok, so that’s it from me this week.
Until next time, stay healthy!