Just 10 minutes of brisk walking per day cuts heart disease risk in over-60s by 6%

A slight burst of moderate-to-vigorous activity was found to cut the risk of heart disease in men and women over 60
While men decreased their risk by 3.7 percent, it nearly doubled to six percent for women
Exercising resulted in less inflammation and better levels of a protein that breaks down blood clots

Walking briskly for just 10 minutes a day could lower the risk of heart disease for adults in their 60s, a new study has found.

Researchers say the slight burst of moderate-to-vigorous activity lowered biomarkers in the blood that indicated inflammation, blood clots and cholesterol – all of which raise the risk of cardiovascular disease.

This was found to be especially true for women, who lowered their risk almost twice as much as men did.

The team says their study, led by the University of Bristol, shows that the key to reducing the risk of heart disease – the number one killer in every country including the US – is to improve the function of blood vessels.

Walking briskly for just 10 minutes a day could the risk of heart disease for adults in their 60s, a new study has found

For the study, the team had more than 1,600 British volunteers between ages 60 and 64 wear heart rate sensors and movement sensors for five days.

The sensors showed the researchers how much light activity the participants were doing, such as gardening or slow walking, and how much moderate or high intensity activity including dancing, lawn mowing or brisk walking.

Researchers also analyzed the seniors’ blood levels for biomarkers of inflammation, blood vessel function and cholesterol.

For inflammation they looked at C-reactive protein, which is produced by the liver and levels rise when there is inflammation throughout the body and interleukin 6 (IL-6), a substance produced at the site of inflammation.

Blood vessel function focused on tissue plasminogen activator (t-PA), a protein that breaks down blood clots and E-selectin, a molecule that binds to cells during inflammation.

For cholesterol, they looked at leptin, a hormone that keeps us from starving or overeating, and adiponectin, which regulates glucose levels and fatty acid breakdown.

‘We focused on these biomarkers as they are less studied and have been shown to predict risk of cardiovascular events and death,’ said senior author Dr Ahmed Elhakeem a senior research associate at the University of Bristol.

Researchers saw that for every 10 minutes spent doing moderate to high intensity activity, men had leptin levels that were 3.7 percent lower and women’s level were 6.6 percent lower.

Additionally, every 10 minutes spent doing light activity resulted in t-PA levels that were 0.8 percent lower in both men and women.

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But for every 10 minutes of no activity, IL-6 levels were 0.6 percent higher in men and 1.4 percent higher in women.

The researchers say their findings show how much time adults spend sedentary could negatively impact their endothelium, a layer of cells that line the surface of blood vessels.

According to Cedars-Sinai, endothelial dysfunction has been shown to be an indicator of heart attacks because the arteries are unable to dilate fully.

Therefore, over-60s who engage in physical activity could improve their blood vessel function, which in turn will help decrease their risk of cardiovascular disease, the researcher say.

‘The 60 to 64 age range represents an important transition between work and retirement, when lifestyle behaviors tend to change,’ said Dr Elhakeem.

‘It may, therefore, be an opportunity to promote increased physical activity.

‘In addition, cardiovascular disease risk is higher in older adults. It’s important to understand how activity might influence risk in this age group.’

According to the National Institutes of Health, the risk for coronary heart disease begins increasing at age 45 while for women it is at age 55.

To improve overall heart health, the American Heart Association recommends exercising each week at a moderate intensity for at least 150 minutes a week or at a high intensity for at least 75 minutes a week.

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