A groundbreaking study from the University of Texas Southwestern Medical Center has confirmed that initiating regular exercise — even after decades of sedentary living — can reverse measurable aspects of cardiovascular aging within just two years.
The study enrolled 60 previously sedentary adults aged 55 to 70 and placed them on a progressive exercise program combining moderate-intensity aerobic activity (such as brisk walking or cycling) with high-intensity interval training. After 24 months, participants showed a 25% improvement in maximal oxygen uptake and significantly increased cardiac elasticity.
"The heart is remarkably plastic, even in middle age and beyond," said Dr. Benjamin Levine, the study's senior author. "Our results demonstrate that it's never too late to start exercising, and the cardiovascular benefits are substantial and measurable."
Cardiac MRI scans revealed that the exercise program reversed age-related stiffening of the heart muscle, effectively making participants' hearts function like those of people 15 to 20 years younger. Blood vessel flexibility also improved, reducing the risk of hypertension and stroke.
The optimal protocol identified by the study involves at least 150 minutes per week of moderate exercise, including two to three sessions of higher-intensity work, along with one or two strength training sessions. The researchers emphasize that consistency and gradual progression are more important than intensity.