As we age, our bodies undergo several changes that often lead to several health problems.

One such problem that is common among older adults is aortic stiffness, which occurs when the aorta (the largest artery in the body) loses its elasticity, making it harder for the heart to pump blood throughout the body.

Aortic stiffness is a significant risk factor for cardiovascular disease, which is the leading cause of death worldwide. Research has shown that regular exercise can help combat aortic stiffness, leading to a healthier, younger-feeling heart.

What Is Aortic Stiffness?

The aorta is a large artery that arises from the heart and transports oxygenated blood throughout the body. It is also responsible for absorbing the energy from the heart’s contraction and expanding to accommodate the blood’s flow.

As we age, the aorta gradually loses its ability to stretch and recoil, making it stiffer and less compliant.

This results in a condition known as aortic stiffness, which is characterized by a decrease in the aorta’s distensibility and an increase in the pulse wave velocity.

Pulse wave velocity is a measure of the time it takes for a pressure wave generated by the heart’s contraction to travel from the aorta’s starting point to the aorta’s end point.

A higher pulse wave velocity indicates stiffer arteries and an increased risk for cardiovascular disease.

Causes of Aortic Stiffness

Aortic stiffness is caused by several factors, including:.

Aging: As we age, the aorta’s collagen content and elastin fibers decrease, making it stiffer and less compliant.
Smoking: Smoking has been shown to reduce arterial compliance and increase stiffness.
Hypertension: High blood pressure can cause damage to the arterial wall and lead to stiffening.
Inactivity: A sedentary lifestyle has been associated with increased arterial stiffness.
Hypercholesterolemia: High levels of cholesterol can cause plaque buildup in the arterial walls, leading to a decrease in compliance and an increase in stiffness.

What Are the Consequences of Aortic Stiffness?

Aortic stiffness can lead to several cardiovascular problems, including:.

Hypertension: Stiff arteries increase resistance to blood flow, leading to an increase in blood pressure.
Coronary artery disease: Stiff arteries can increase the workload of the heart, leading to the development of coronary artery disease.
Stroke: Stiff arteries increase the risk of cerebrovascular events, such as stroke.
Aortic aneurysm: The aorta can become enlarged and weakened, leading to the development of an aortic aneurysm.
Heart failure: Chronic arterial stiffness can lead to heart failure by increasing the workload on the heart and reducing its ability to pump blood effectively.

How Can Exercise Combat Aortic Stiffness?

Regular exercise has been shown to combat aortic stiffness in several ways, including:.

Reducing inflammation: Chronic inflammation has been linked to arterial stiffness. Exercise can reduce inflammation by decreasing oxidative stress and the production of inflammatory cytokines.
Inhibiting oxidative stress: Oxidative stress can cause damage to the arterial wall, leading to decreased compliance and stiffness. Exercise can inhibit oxidative stress by increasing the production of endogenous antioxidants.
Increasing nitric oxide: Nitric oxide is a potent vasodilator that can improve arterial compliance and reduce stiffness. Exercise can increase nitric oxide production by increasing shear stress on the arterial wall.
Promoting weight loss: Obesity has been associated with increased arterial stiffness. Exercise can promote weight loss and reduce body fat, leading to improved arterial compliance.
Improving endothelial function: The endothelium is the inner lining of the arterial wall and is responsible for regulating vascular tone and blood flow. Exercise can improve endothelial function by increasing the production of nitric oxide and reducing oxidative stress.

Types of Exercise That Can Combat Aortic Stiffness

Not all exercises are created equal when it comes to combating aortic stiffness. Some of the best types of exercise for improving arterial compliance include:.

Aerobic exercise: Aerobic exercise, such as running, swimming, or cycling, has been shown to improve arterial elasticity and reduce arterial stiffness.
Resistance training: Resistance training, such as weightlifting or bodyweight exercises, can promote weight loss and reduce body fat, leading to improved arterial compliance.
High-intensity interval training (HIIT): HIIT involves alternating between high-intensity exercises and periods of rest. It has been shown to improve arterial compliance and endothelial function.
Yoga: Yoga has been shown to reduce blood pressure and improve arterial elasticity.

How Much Exercise is Needed to Combat Aortic Stiffness?

The American Heart Association recommends at least 150 minutes a week of moderate aerobic exercise or 75 minutes a week of vigorous aerobic exercise for adults.

In addition, they recommend two days a week of muscle-strengthening activities that involve all major muscle groups.

However, more exercise may be needed to combat aortic stiffness. One study found that older adults who exercised for at least 30 minutes a day, five days a week, had a 40% lower risk of arterial stiffness than those who did not exercise regularly.

Conclusion

Aortic stiffness is a common problem among older adults that can increase the risk of cardiovascular disease.

Regular exercise has been shown to combat aortic stiffness by reducing inflammation, inhibiting oxidative stress, increasing nitric oxide, promoting weight loss, and improving endothelial function.

Some of the best types of exercise for improving arterial compliance include aerobic exercise, resistance training, HIIT, and yoga.

To combat aortic stiffness, adults should aim for at least 150 minutes a week of moderate aerobic exercise or 75 minutes a week of vigorous aerobic exercise, along with two days a week of muscle-strengthening activities.