A healthy heart is crucial for a long, vital life. However, over the years, our hearts also undergo natural aging processes. With advancing age, the heart muscle increasingly loses elasticity, the blood vessels become stiffer, and the ability to respond quickly to physical exertion decreases. This is often accompanied by elevated blood pressure, rising cholesterol levels, and a greater risk of cardiovascular diseases such as heart attacks and strokes. But there is good news: The latest scientific findings clearly show that targeted exercise and regular endurance training can reduce the age of the heart and even significantly reverse the aging process of the heart.
What exactly is meant by “heart age”?
In a medical and scientific context, "heart age" refers to the biological condition of our heart relative to our actual age. While a young, healthy person's heart age roughly corresponds to their chronological age, chronic inactivity, an unhealthy diet, or stress can cause the heart to "age" prematurely. The risk of high blood pressure, arteriosclerosis, atrial fibrillation, and other heart diseases increases—the heart age is then higher than the actual age. However, those who exercise regularly, eat a balanced diet, and pay attention to risk factors can significantly reduce their heart age and remain measurably fit for longer.
Causes and influencing factors of heart aging
Several factors contribute to accelerated cardiac aging. In addition to genetic predisposition, lifestyle is a key factor. Lack of exercise, obesity, long-term poor nutrition, high levels of stress, smoking, and chronic diseases such as diabetes or high blood pressure are considered the main drivers of premature cardiac aging. Starting at around the age of 30, cardiac function can gradually decline under unfavorable conditions. However, many of these risks can be actively influenced through behavioral changes.
Exercise, heart health: Scientific background and study results
The evidence that exercise is one of the most effective methods for heart health is as clear as it is diverse. Numerous studies demonstrate an inversely proportional relationship between physical activity and the risk of cardiovascular disease. The mechanisms of action are well understood: Physical activity increases oxygen consumption and the heart's pumping function, improves vascular elasticity, promotes the formation of new arteries (angiogenesis), and ensures more favorable blood lipid levels and lowers blood pressure.
A particularly sensational study was conducted by Dr. Benjamin Levine and his team and published in the journal Circulation . It impressively demonstrated that two years of regular endurance training, consisting of moderate exercise and intense intervals, can rejuvenate the biological heart age of subjects by up to 20 years. Previously inactive people responded particularly well to the training. The results: noticeable improvements in cardiac flexibility, aerobic fitness, and cardiovascular endurance. The team emphasized the importance of starting exercise in middle age at the latest. But the study is also encouraging: Even those who were previously inactive can still reverse the heart aging process. The results underscore the central role exercise plays in combating heart aging.
Why does endurance training have the greatest impact on the heart?
In particular, so-called aerobic endurance training – that is, long-lasting, steady-state forms of exercise such as running, cycling, swimming, or brisk walking – is considered the gold standard for improving heart health. Such activities increase the heart rate, promote oxygenation in the blood, and make the heart muscle "trainable." The repeated exercise makes blood vessel walls more elastic, lowers blood pressure, and reduces the risk of coronary heart disease.
Recent studies have shown that interval training provides an additional boost for its positive effect on cardiac flexibility. It alternates phases of high intensity—such as sprints or pace changes—with moderate exercise. This stimulates the heart and blood vessels on various levels and promotes adaptability. It's important to note that moderate, regular forms of exercise such as walking, gymnastics, or home training (e.g., training with an elliptical trainer) also provide long-term benefits.
Recommendations for everyday training: How to lower your heart age
If you want to stop or reverse the aging process of your heart, you don't need to become a high-performance athlete. What matters is consistency, not maximum exertion.
Here’s how to get started:
- Start with confidence : Even after years of inactivity, you can start training at any time. Even moderate sessions produce noticeable results – as current studies show.
- Find an endurance training that suits you: jogging, cycling, walking, dancing, swimming or group classes – the important thing is that you can do moderate intensity for about 30-45 minutes per session.
- Combine moderate training with intervals : For example, alternate slower walking with short, fast bursts. This effectively challenges your heart and circulation.
- Exercise regularly : Three to five times a week is optimal for reducing your heart rate. Even short bursts of exercise in your daily life, such as climbing stairs or cycling to work, have been proven to support your heart health.
- Pay attention to accompanying circumstances : Good sleep quality, a balanced diet (lots of vegetables, fiber, healthy fats such as Omega-3), little stress and abstinence from nicotine potentiate the effects of training.
Targeted support for your heart: Use nutritional supplements wisely
In addition to regular exercise and a balanced diet, targeted supplementation with important micronutrients can also be beneficial for optimal heart support. Studies show that omega-3 fatty acids , vitamin D3 , and complex amino acids in particular can have a positive effect on heart function and vascular health, especially when intake through normal diet is not always ensured.
With our carefully developed supplements , we offer high-quality solutions to support heart health. Our products are scientifically formulated, laboratory-tested, and ideally suited as a complement to a heart-healthy lifestyle. This allows you to specifically contribute to reducing your heart age and maintaining your heart function in the long term.
Practical tip: Small changes, big impact
No time for extended exercise sessions? Even ten minutes of activity, several times a day, adds up to significant training success! Simply increasing your daily physical activity can reverse your heart rate and significantly improve your quality of life. Every step counts – scientifically proven!
Checklist: Effects of regular exercise on heart health
- Improved blood circulation and oxygen supply
- Reduced heart rate and blood pressure
- Increased capacity and elasticity of the heart muscle
- Better blood lipid levels (e.g., lowering LDL cholesterol)
- Reduced risk of heart attack, stroke and heart failure
- Faster recovery after exertion
- Increased well-being and improved stress resistance
What should be considered in the case of pre-existing medical conditions or in advanced age?
People with existing cardiovascular disease, obesity, or advanced age should consult their family doctor or cardiologist before starting exercise to assess their individual performance. Physical activity is now also expressly recommended for older people, provided it is adapted to their age and health—even moderate exercise brings benefits.
Can exercise prevent heart disease and relieve symptoms?
Numerous clinical studies and long-term observations underscore that regular exercise is one of the most effective ways not only to reduce heart age, but also to prevent the onset of heart disease or mitigate its progression. For patients with heart failure, coronary heart disease, or high blood pressure, targeted exercise programs can help improve quality of life, alleviate symptoms, and often enhance the effectiveness of medications.
Conclusion
Reducing heart age and improving heart health is achievable for people of all ages – regardless of fitness level or previous lifestyle. Regular exercise, especially endurance training combined with interval training, is an extremely effective measure in the fight against heart aging. Even those who start in midlife or later can benefit noticeably: The heart muscles regain flexibility, the blood vessels remain elastic, and the risk of cardiovascular disease decreases measurably.
The findings of renowned studies show that exercise against heart aging is not just a buzzword, but a scientifically proven reality. Anyone can start with small steps and thus reverse the biological age of the heart – for a better quality of life, vitality, and a healthy heart well into old age.
