There’s no doubt that being physically active has massive benefits for ALL aspects of health and vital organs, such as your heart, will thank you for providing it with some moderate to vigorous activity.
In recent research, people who have a long history of exercise (at least 4 times a week) have strong, youthful heart muscles and pliable arteries and are avoiding the weaknesses and stiffness that comes with decades of being sedentary. Incidentally, those who reported exercising just a couple times a week didn’t experience the benefits to the same extent. However, if you feel this news somehow seals your doom as you’ve not been active throughout your life up to this point, there’s still some good news, as it’s never too late to start!
A recent study, a group of sedentary, middle-aged adults started exercising four or five times a week, with one short, strenuous interval-based workout and three or four moderate-intensity workouts that lasted at least 30 minutes. Two years later, the participants were fitter, and their heart muscles were more youthful and healthier.
In other words, you can reduce your risk no matter where your starting point is! However, things don’t change overnight, so it’s important to see the big picture and commit to a healthier lifestyle for the long-term. Don’t be in a rush to change things as this may lead to a negative rebound, build things up slowly and steadily and always seek to make little progressions towards the recommended minimum of 150 minutes of moderate activity per week.
Sources: Impact of lifelong exercise “dose” on left ventricular compliance and distensibility.
Reversing the Cardiac Effects of Sedentary Aging in Middle Age-A Randomized Controlled Trial: Implications For Heart Failure Prevention.