Physically active individuals have long been known to face a lower risk of heart failure. Now, groundbreaking research from Johns Hopkins University in Baltimore uncovers a key insight: starting regular physical activity even in middle age significantly lowers heart failure risk.
For this study, researchers analyzed data from 11,351 participants in the Atherosclerosis Risk in Communities (ARIC) study. These individuals, averaging 60 years old with no prior cardiovascular disease, were followed for an average of 19 years, during which 1,750 developed heart failure. Participants were categorized by activity levels: poor, intermediate, and recommended. The recommended level equates to 75 minutes of vigorous exercise, 150 minutes of moderate exercise per week, or about 20 minutes of daily walking.
Key findings: Upping activity from poor to intermediate or recommended—or from intermediate to recommended—reduced heart failure risk by roughly 12%. Conversely, decreasing activity levels raised risk by 18%. Lead author Professor Chiadi Ndumele stated: “Our results suggest that engaging in regular activity for 150 minutes each week of moderate to vigorous activity, such as brisk walking or cycling, may be enough to reduce the risk of heart failure by 31%.”
Ready to prioritize your heart health? Lace up those shoes and get moving.
