Exercise is not just a key to staying fit; it’s a potent elixir for your heart. For years, we’ve known that physical activity significantly reduces the risk of cardiovascular disease. But a recent study reveals there’s even more to this story, particularly concerning stress and mental health.
Unlocking the Hidden Benefits of Exercise
Researchers from Harvard Medical School delved into the unseen benefits of physical activity on heart health and stress reduction. They analysed data from 46,431 participants in the Mass General Brigham Biobank. Most participants were female, with a median age of 60, and had no prior cardiovascular events. Additionally, 10% had a history of depression.
A subset of 744 participants underwent PET (positron emission tomography) scans to measure stress-related neural activity, offering a unique perspective on the data.
Understanding Self-Reported Exercise Data
Participants were asked to recall their physical activities over the past year. Interestingly, 70% reported meeting the official exercise guidelines of 150 minutes of moderate to vigorous activity per week, or 75 minutes of vigorous activity—significantly higher than national averages, where only 47% of adults meet these standards.
Self-reported data can be tricky. A 2021 study found that people often underreport light and moderate activity while overreporting vigorous exercise. Despite these discrepancies, for the purposes of this article, we’ll take the self-reported numbers at face value.
Key Discoveries from the Study
- Impact on Cardiovascular Events: Participants who met or exceeded exercise guidelines were 20% less likely to experience a cardiovascular event over the previous decade, even after adjusting for various risk factors.
- Stress-Related Neural Activity: High levels of stress-related neural activity are linked to increased heart disease risk. PET scans revealed that more physically active participants had lower stress-related neural activity, particularly in the amygdala, which is known for signalling stress responses.
- Special Benefits for Those with Depression: People with depression typically have higher stress-related neural activity. The study found that exercise reduced cardiovascular risk more significantly in people with depression compared to those without. The more they exercised, the lower their risk of a heart attack or stroke.
What Can You Do?
- Exercise: The Ultimate Health Protector: When we say “exercise is medicine,” we mean it. Regular physical activity not only lowers cardiovascular and depression risks but also improves cognitive function, helps manage weight, and reduces cancer risks. Combining aerobic exercise with resistance training amplifies these benefits by building strength, preserving lean body mass, and maintaining physical function, which lowers the risk of injuries and death from any cause.
- Find Your Favourite Activity: Exercise guidelines are essential, but what’s crucial is finding an activity you enjoy and can stick with consistently. Whether it’s walking, yoga, martial arts, or pickleball, any physical activity that keeps you moving will yield significant health benefits.
This Harvard Medical School study reinforces the vital role of exercise in safeguarding heart health, particularly through stress reduction. By embracing regular physical activity, you can protect your heart and enhance your overall well-being, thereby proving once again that exercise is indeed a powerful medicine.
References:
Exercise, stress, depression, and cardiovascular risk. Precision Nutrition.
Nystoriak, Matthew A., and Aruni Bhatnagar. 2018. “Cardiovascular Effects and Benefits of Exercise.” Frontiers in Cardiovascular Medicine 5 (September): 135.
Mora, Samia, Nancy Cook, Julie E. Buring, Paul M. Ridker, and I-Min Lee. 2007. “Physical Activity and Reduced Risk of Cardiovascular Events: Potential Mediating Mechanisms.” Circulation 116 (19): 2110–18.
Zureigat, Hadil, Michael T. Osborne, Shady Abohashem, Kenechukwu Mezue, Charbel Gharios, Simran Grewal, Alex Cardeiro, et al. 2024. “Effect of Stress-Related Neural Pathways on the Cardiovascular Benefit of Physical Activity.” Journal of the American College of Cardiology 83 (16): 1543–53.
“Products – Data Briefs – Number 443 – August 2022.” 2022. August 29, 2022. https://www.cdc.gov/nchs/products/databriefs/db443.htm
Quinlan, Clare, Ben Rattray, Disa Pryor, Joseph M. Northey, Kaarin J. Anstey, Peter Butterworth, and Nicolas Cherbuin. 2021. “The Accuracy of Self-Reported Physical Activity Questionnaires Varies with Sex and Body Mass Index.” PloS One 16 (8): e0256008.
Thompson, Walter R., Robert Sallis, Elizabeth Joy, Carrie A. Jaworski, Robyn M. Stuhr, and Jennifer L. Trilk. 2020. “Exercise Is Medicine.” American Journal of Lifestyle Medicine 14 (5): 511–23.
