New research published in the Journal of the American Heart Association shows that adults aged 60 and above who engaged in physical activity (exercise), regardless of intensity, had healthier markers for cardiovascular disease compared to their sedentary counterparts. The positive effects of the increased movement were more noticeable in women.

The study

Researchers followed over 1,600 study participants aged 60 to 64 who wore devices that tracked heart rate and movement for five days. The movement-tracking devices not only measured movement but also the intensity and were able to tell if the participants partook in light activities such as stretching and gardening, or more intense ones like brisk-walking or tennis.

The study’s author, Ahmed Elhakeem, Ph.D., senior research associate in epidemiology at the UK’s Bristol Medical School, University of Bristol, says that this age group was chosen for the study as adults in those years are more likely to transition from work to retirement and that this has an effect on their lifestyles.

The researchers then studied the levels of cardiovascular disease markers in the participants, and assessed the following:

– C-reactive protein: A marker produced by the liver in response to inflammation.

– Interleukin-6 ( IL-6): Another inflammatory marker in the body that also plays a role in response to infection.

– Endothelial markers, i.e. those related to the inside of blood vessels.

– Tissue plasminogen activators (t-PA): These are responsible for breaking down blood clots.

– E-selectin: A molecule that also plays a key role in inflammation.

– Cholesterol markers such as leptin (which also controls the feeling of “fullness” after food) and adiponectin (a hormone involved in several metabolic activities such as the breakdown of fatty acids and glucose regulation).

Optimized-Group_stretching_exercise

Source: Sharp Brains

The results

Every extra 10 minutes spent engaging in moderate-to-vigorous activity was associated with a decrease in leptin levels. Men saw a reduction of 3.7 per cent, whereas the figure for women was 6.6 per cent. Engaging in light intensity activity also had some positive results, as every 10 extra minutes spent partaking in such activities was associated with a 0.8 per cent reduction in t-PA levels for both men and women.

Additionally, more time spent swapping being sedentary for light-intensity activity was associated with better IL-6 and t-PA levels regardless of the amount of time spent engaging in higher-intensity activities.

Conversely, being sedentary was shown to have a negative impact on cardiovascular markers. Every extra 10 minutes spent being inactive was associated with a 0.6 per cent increase in IL-6 levels in men and 1.4 per cent in women.

Although participants with higher cardiorespiratory fitness levels had healthier biomarker levels than others, when these findings were adjusted taking into consideration related differences in body fat, these differences were largely considered insignificant. Overall, total activity volume appeared to affect biomarker levels regardless of fitness levels. The cardiorespiratory fitness levels of the participants were assessed with the help of an oxygen-uptake step test.

Lastly, E-selectin levels did not appear to be associated with physical activity and sedentary time and instead appeared to be related to fitness levels.

According to the researchers, these results indicate that physical activity may reduce the risk of cardiovascular disease by improving blood vessel function, but being sedentary may worsen endothelial function.

Although the American Heart Association recommends that adults clock in 150 minutes of moderate (or 75 minutes of intense) cardiovascular activity and strength training exercises at least twice a week for better heart health, this study shows that making the time for even a little bit of movement can make a difference.