As we age, our bodies go through a number of changes, some of which can have negative effects on our cardiovascular health. One such change is the stiffening of the aorta, the largest artery in the body, which can lead to a number of health issues.

However, recent research has shown that regular exercise can help reduce aortic stiffness, leading to a range of heart-healthy benefits. In this article, we’ll explore the ways in which exercise can benefit your cardiovascular system by reducing aortic stiffness.

What is Aortic Stiffness?

The aorta is a large artery that carries oxygen-rich blood from the heart to the rest of the body. As we age, the aorta can become stiff, which means that it loses its elasticity and is less able to expand and contract with each heartbeat.

This can lead to a range of health issues, including high blood pressure, heart disease, and stroke. Aortic stiffness is also associated with an increased risk of mortality.

How Does Exercise Reduce Aortic Stiffness?

One of the key ways in which exercise helps to reduce aortic stiffness is by increasing vascular function. Vascular function refers to how well your blood vessels are able to expand and contract in response to changes in blood flow.

Regular exercise has been shown to improve vascular function, which can help to reduce aortic stiffness.

In addition to improving vascular function, exercise also helps to reduce inflammation in the body. Inflammation is a key driver of aortic stiffening, as it can lead to the buildup of plaque and other substances in the arteries.

By reducing inflammation, exercise can help to slow down the progression of aortic stiffening.

Finally, exercise also helps to improve overall cardiovascular health, which can help to reduce the risk of heart disease and stroke. Regular exercise can help to lower blood pressure, reduce cholesterol levels, and improve overall heart function.

What are the Heart-Healthy Benefits of Reducing Aortic Stiffness?

Reducing aortic stiffness through exercise can have a number of heart-healthy benefits. Here are just a few:.

Lower blood pressure

As aortic stiffness is a key driver of high blood pressure, reducing aortic stiffness can help to lower blood pressure.

High blood pressure is a major risk factor for heart disease, stroke, and other cardiovascular issues, so lowering your blood pressure through exercise can have significant benefits for your long-term health.

Improved heart function

Regular exercise can help to improve overall heart function, which means that your heart is better able to pump blood around your body. This can help to reduce the risk of heart disease and other cardiovascular issues.

Reduced risk of stroke

Aortic stiffness is a key risk factor for stroke, so reducing aortic stiffness through exercise can help to lower your overall risk of stroke.

This is because a less stiff aorta is better able to accommodate changes in blood flow, meaning that blood is less likely to pool and clot.

Lower cholesterol levels

Exercise has been shown to help lower cholesterol levels, which can reduce the risk of heart disease.

By reducing aortic stiffness, exercise can also help to lower cholesterol levels indirectly, since a less stiff aorta is less likely to develop a build-up of plaque and other substances.

How Much Exercise Do You Need to Reduce Aortic Stiffness?

The amount of exercise needed to reduce aortic stiffness varies depending on a number of factors, such as age, fitness level, and overall health.

However, studies have shown that regular moderate-intensity exercise is effective at helping to reduce aortic stiffness. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

Examples of Heart-Healthy Exercises

Here are a few examples of heart-healthy exercises that can help to reduce aortic stiffness:.

Weight-bearing exercises

Weight-bearing exercises, such as walking, jogging, and hiking, can help to improve vascular function and overall cardiovascular health. Aim for at least 30 minutes of weight-bearing exercise most days of the week.

Resistance training

Resistance training, such as weight lifting, can help to improve overall strength and cardiovascular health. Aim for at least two sessions of resistance training per week, focusing on all major muscle groups.

High-intensity interval training (HIIT)

HIIT involves short bursts of high-intensity exercise, followed by periods of rest. This type of exercise is particularly effective at improving vascular function and reducing aortic stiffness.

However, HIIT is also intense and should only be attempted by those who are already in good physical condition.

In Conclusion

Aortic stiffness is a common health issue, particularly as we age. However, regular exercise can help to reduce aortic stiffness, leading to a range of heart-healthy benefits.

By improving vascular function, reducing inflammation, and improving overall cardiovascular health, exercise can help to lower blood pressure, reduce the risk of heart disease and stroke, and improve overall heart function. To enjoy these benefits, aim for at least 30 minutes of moderate-intensity exercise most days of the week, focusing on weight-bearing exercises, resistance training, and HIIT if appropriate.