Age might hold you back from a few things in life, like never being 23 again or having the appearance you once had. But it can’t hold you back from the benefits of exercise.
New research suggests that 70-year-olds can hold off disease with only 20 minutes of exercise per day. The study looked at nearly 3,000 Italians over 65 and found that regular exercise was linked with a 52-percent lower risk of future disease.
Researchers found that when it comes to late-life exercise, the earlier you start, the better it is for you. They learned that the greatest benefit of daily exercise occurred around age 70; it was only slightly lower at 75, and had less of a benefit, in terms of future health, at 80.
Even a small dose of daily exercise can help promote healthy aging and longevity later in life.
The main benefit of exercise is that it may slow down atherosclerosis, a disease where cholesterol plaque builds up along arterial walls and limits blood flow.
Movement may be the medicine you need for healthy veins and a healthy heart.
So, what kind of activity can you look to include in your life?
Anything you want.
Moderate physical activity includes things like fishing, bowling, and walking. Vigorous exercise can be things like gardening, working out in the gym, cycling, dancing, and swimming.
A bit of both is ideal, and remember, we’re only talking about 20 minutes per day here.
The American Heart Association (AHA) recommends the following for good heart health:
- 150 minutes per week of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity – or a combination
- Muscle-strengthening activity with weight (body weight, bands, dumbbells, etc.) at least twice per week
- Less time sitting
- Increasing duration and intensity of exercise gradually over time.