Heart attacks are far from sudden emergencies, as they normally framed. A study has emerged that shows they occur commonly due to a slow, silent buildup that results in ambulance alarms and hospital emergencies.
A major analysis of CARDIA participants found that moderate-to-vigorous physical activity (MVPA) – things like brisk walking, cycling or swimming – often starts a steady decline about 12 years before a cardiovascular diagnosis, with the speed accelerating in the last two years.
This gradual loss of stamina and lack of activity is misconstrued as ageing which is not the case. Spotting it early can give you a chance to prevent it. Take a closer look at the study:
About the study
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The paper titled “Trajectories of Physical Activity Before and After Cardiovascular Disease Events in CARDIA Participants” analysed physical activity data collected across decades from participants who first participated in 1985-86. The data would go on to prove the correlation between gradual decline in cardiovascular fitness and the first heart attack.
The study was done with the help of repeated activity assessments (multiple timepoints through midlife) to model long-term trajectories and compare people who later developed cardiovascular disease (CVD) with those who did not.
CARDIA tracked MVPA – activities that raise heart rate and breathing (for example, brisk walking, jogging, cycling, swimming, skipping, sports etc).
The key findings are:
• MVPA began to decline, on average, nearly 12 years before the first emergency heart disease event.
• It also found out that the decline sped up in the two years immediately before the event.
• Another finding was that low activity levels tended to persist after the event, widening the gap between them and their peers who remained CVD-free.
Changes that increase risk of heart disease with time
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The study proved that a gradual decline in MVPA is not just a lifestyle statistic. it is an indication of several physiological changes that increase the risk of developing heart disease over time:
• Cardiac deconditioning: A reduction in MVPA reduces cardiac stroke volume and aerobic capacity, so daily exertion becomes harder as you age.
• Negative vascular changes: Lack of movement promotes poorer cardiovascular function and results in plaque buildup in arteries over time.
• Metabolic consequences: Inactivity increases the risk of weight gain and obesity, insulin resistance and adverse lipid changes, which are all major causes of atherosclerosis.
• Inflammation and autonomic imbalance: Sedentary behaviour links to inflammation and less favourable autonomic (heart rate variability) profiles.
Together, these risks can lead to a drastic drop in MVPA, contributing to the biological processes that eventually cause heart attacks or strokes.
Tips for sustainable cardiovascular fitness
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Public health and cardiology experts recommend making several important lifestyle changes to sustainably improve your heart health. Here are some of them:
• Committing to at least 150 minutes per week of moderate-intensity activity or 75 minutes of vigorous activity as the basic goal to stay active.
• Break physical activity into short, consistent bouts (for example, 30 minutes, 5 days/week).
• Choose enjoyable activities (walking, cycling, swimming, dance) for consistency.
• Incorporate movement into daily routines like commuting, taking stairs, standing and walking breaks at work, etc.
• Set long term goals rather than single-day targets (for example, track weekly MVPA minutes).
• monitor high blood pressure and cholesterol at regular intervals as they are major two of the major causes of heart disease.
• Addressing the issue of high chronic stress in time can help boost your heart health. Stress shoots up the risk of hypertension, heart disease and other cardiovascular concerns.
• If you are a smoker, take steps to quit to improve your heart health. Smoking damages the blood vessels, reduces oxygen levels in the blood, and increases the risk of atherosclerosis, heart attack and stroke.
• If you are obese or overweight, take proactive steps to reduce your weight. Obesity is one of the major contributors to heart disease. Following a healthy diet and staying active can help shed extra kilos.
• Your sleep quality is directly correlated to your heart health. Poor sleeping habits contribute to high blood pressure, obesity, type 2 diabetes, and other risk factors for heart disease.
• Follow a healthy and balanced diet containing vegetables and fruits, fish, low fat dairy foods, whole grains, beans and legumes and healthy fats to maintain heart health as you age
Social and lead images credits: Freepik