The Midlife Move: How Much Exercise Do You REALLY Need to Keep Hypertension at Bay?

We all know exercise is good for us, but when it comes to warding off midlife hypertension, a recent study suggests we might need to step up our game earlier than we think. Forget the often-cited 2.5 hours of moderate exercise per week; this research suggests a significantly higher target, especially during our younger years.

This prospective community-based cohort study aimed to define the optimal physical activity dose during young adulthood to prevent hypertension, using the 2017 American College of Cardiology/American Heart Association guidelines. The study analyzed data from 5115 participants in the Coronary Artery Risk Development in Young Adults (CARDIA) study. This diverse cohort included Black and White men and women aged 18-30 years at baseline (1985-1986). Their health was tracked through 30 years of follow-up, concluding in 2015-2016. Individualized physical activity trajectories were developed for each participant.

The study found that physical activity levels tended to decline between the ages of 18 and 40, directly correlating with an increase in hypertension rates over the decades. Notably, Black women reported the lowest physical activity levels from young adulthood through middle age. The research revealed that a lower physical activity score at age 18 was associated with a 4% higher odds of hypertension incidence for every 100 units. Furthermore, each additional 1-unit reduction per year in physical activity score was linked to a 2% higher annual odds of hypertension incidence.

The key takeaway?

Meeting the current minimum physical activity guideline levels at age 18 and through follow-up was not protective against the incidence of hypertension. However, meeting approximately twice the current minimum physical activity guideline level at age 18 years and maintaining this level through follow-up was protective against hypertension incidence. This suggests that moderate physical activity levels may need to exceed current minimum guidelines to prevent the onset of hypertension, particularly when considering the 2017 ACC/AHA definitions, which lowered the threshold for hypertension to 130/80 mmHg.

It is not about becoming an Olympic athlete but rather about incorporating a consistent, moderate level of physical activity into your daily routine. Think brisk walking, cycling, swimming, dancing, or any activity that gets your heart rate up and makes you break a light sweat.

So, if you're in your 20s or 30s, now is the time to redouble your commitment to exercise. It's an investment in your long-term health that can pay significant dividends, helping you avoid the silent threat of midlife hypertension. Furthermore, for those already in their prime, it is never too late to start reaping the benefits of regular physical activity.

Your future self will thank you!

https://www.ajpmonline.org/article/S0749-3797(21)00077-5/abstract