As we get older, our risk of certain health problems continues to rise–and if you’re a woman, that includes blood clots, stroke, and cardiovascular disease.
But if there’s one similarity older women share too, it’s this: Not getting enough exercise.
Now a study from Oxford University in England reveals that not making exercise a regular habit could put the hearts of middle aged women at risk.
“To prevent heart disease, stroke and blood clots, women don’t have to be super athletes or strenuously exercise daily to experience the benefits of physical activity,” says Miranda Armstrong, lead author of the study and a physical therapy epidemiologist at Oxford University. “[However strenuous exercise may offer] little additional benefit above that from moderately frequent activity.”
The findings, which were published in the Feb. 16 issue of the journal Circulation, examined more than 1.1 million middle aged British women who initially didn’t have any history of cancer, diabetes, blood clots, stroke, or heart disease, major health problems that often affect women in their 40s and 50s.
However, after following up with these participants after nine years, this wasn’t the case–in fact, many of them developed blood clots, stroke, or heart disease.
But then researchers took a close look at their exercise habits, and the difference was immense: Researchers say it lowered their risk of heart disease and blood clots by up to 20 percent.
The women who benefited the most were those who exercise moderately on a regular basis.
“What we need to impress upon all women that their commitment to move does not have to be that of an athlete or be something that is overwhelming in her life,” says Suzanne Steinbaum, a Lenox Hill Hospital director of women and heart disease, located in New York City. “All she needs to do is make the time 2 to 3 days a week to help protect her heart.”
Moderate exercise, according to health experts, describes a type of physical activity that makes you sweat or increase your heart rate but doesn’t leave you panting. Oftentimes it’s confused for strenuous exercise, which often leaves people short of breath, something few people can do on a consistent basis. Instead, moderate exercise is something all women can do–for instance, gardening or bike riding both count as forms of moderate exercise.
Moderate exercise also doesn’t mean you have to go to a gym, something most middle aged women can commit to.
“[I hope the study] will be good motivation for middle-aged women who are currently inactive to do something,” says Dana Angelo White, an assistant clinical professor of athletic training and sports medicine at Quinnipiac University in Hamden, Conn. “Physical activity does not need to be complicated, time-consuming or involve expensive equipment.”
What This Means For You
If you’re reaching your middle aged years and aren’t making moderate exercise a habit, why not? Mounting research continues to show not doing so could harm your heart, and if you’re a woman, your risk is definitely a serious issue. Getting into the habit isn’t hard either–just working up a sweat from dancing, gardening, or even walking your favorite trails can help you meet your moderate exercise goals.
Readers: How often do you exercise?
Sources:
Even Moderate Exercise Helps Women’s Hearts – WebMD.com
More Evidence That Even ‘Moderate’ Exercise Helps Women’s Hearts – HealthDay.com
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