Low Exercise Warns of Heart Trouble

Did you know that a drop in your physical activity could be an early warning sign of heart disease—up to 12 years before any symptoms appear? A groundbreaking study reveals that staying active throughout adulthood is one of the most powerful ways to protect your heart. Here’s what you need to know about keeping your heart healthy and why moving your body matters.

Heart Disease: A Global Concern

According to the World Health Organization (WHO), heart disease is the leading cause of death worldwide, claiming about 17.9 million lives each year. The good news? Many cases are preventable through simple lifestyle changes like eating well, managing stress, quitting smoking, getting enough sleep, maintaining a healthy weight, and—most importantly—staying physically active.

What the Research Says

A recent study published in JAMA Cardiology followed over 3,000 adults from the Coronary Artery Risk Development in Young Adults (CARDIA) study, which began in 1985. Participants were tracked for over 35 years, with their physical activity levels measured 10 times. The findings were striking:

• Activity Declines Over Time: Most people’s moderate-to-vigorous physical activity (like brisk walking, jogging, or cycling) decreased from young adulthood to middle age, leveling off later in life.
• Early Warning Sign: For those who later developed heart disease—such as heart attacks, strokes, or heart failure—physical activity began dropping about 12 years before their diagnosis. In some cases, this decline sped up dramatically within two years of a heart-related event.

“Cardiovascular disease develops over many years,” explains Yariv Gerber, PhD, a professor at Tel Aviv University and one of the study’s authors. “The fact that physical activity declines more than a decade before diagnosis gives us a long window to intervene and prevent heart issues.”

Why Physical Activity Matters

Exercise isn’t just about staying fit—it directly impacts your heart health by:

• Lowering blood pressure
• Improving cholesterol levels
• Regulating blood sugar
• Helping maintain a healthy weight

Dr. Jennifer Wong, a cardiologist at MemorialCare Heart and Vascular Institute, emphasizes, “Prevention is key. This study shows how critical physical activity is for keeping your heart strong. Understanding when and why activity levels drop can help us target better prevention strategies.”

Why Do Activity Levels Drop?

The study doesn’t pinpoint exactly why people become less active, but life transitions—like starting a demanding job, raising a family, or dealing with health challenges—can make it harder to stay active. Social, financial, or behavioral factors may also play a role. For some, early symptoms of heart disease, like fatigue or discomfort, might unconsciously lead to less activity.

How to Stay Active for a Healthy Heart

The Heart & Stroke Foundation of Canada recommends at least 150 minutes of moderate aerobic activity (like brisk walking) or 75 minutes of vigorous activity (like running) per week, plus muscle-strengthening exercises twice a week. Here are some practical tips to keep moving:

1. Start Small: If you’re new to exercise, begin with 10-15 minute walks and gradually increase the time or intensity.
2. Find Activities You Love: Whether it’s dancing, swimming, or hiking, choose activities that feel fun, not like a chore.
3. Make It Routine: Schedule workouts like appointments to build consistency.
4. Involve Others: Exercise with friends, family, or a group to stay motivated.
5. Track Your Progress: Use a fitness app or wearable device to monitor your activity and celebrate milestones.
6. Adapt to Life Changes: If your schedule gets busier, try short bursts of activity, like 10-minute workouts or taking stairs instead of elevators.

Additional Steps for Heart Health

Beyond exercise, other lifestyle changes can protect your heart:

• Eat a Heart-Healthy Diet: Focus on fruits, vegetables, whole grains, lean proteins, and healthy fats (like those in nuts and fish). Limit processed foods, sugar, and saturated fats.
• Manage Stress: Practice mindfulness, meditation, or deep breathing to reduce stress, which can strain your heart.
• Get Regular Checkups: Monitor your blood pressure, cholesterol, and blood sugar with your doctor to catch risks early.
• Quit Smoking: Smoking damages blood vessels and increases heart disease risk. Seek support to quit if needed.

Why This Matters for You

This study is a wake-up call: your activity levels today could impact your heart health years from now. By staying active and adopting heart-healthy habits, you can lower your risk of heart disease and live a longer, healthier life. If you’ve noticed your activity levels slipping, now’s the perfect time to take action.

For more information on heart health, visit the Heart & Stroke Foundation of Canada or talk to your healthcare provider about creating a personalized plan to stay active and heart-healthy.