This article discusses cardiac age. It explains why it is important. The article also lists the ways and types of exercises that can lower cardiac age.

Understanding Cardiac Age

Your cardiac age measures how old your heart is. It also measures how old your blood vessels are. These are compared to your actual (chronological) age. Your chronological age is simply the number of years you’ve been alive.

In contrast, your cardiac age is based on the health of your heart and arteries. If your heart is healthy, your cardiac age is equal to or younger than your chronological age.

If you have risk factors, your cardiac age could be older than your real age. These risk factors include high blood pressure, diabetes, obesity, smoking, or high cholesterol. If you have risk factors, your cardiac age could be older than your real age.

Doctors estimate cardiac age using various tests. They also use risk calculators, such as the ASCVD Risk Calculator or Coronary Calcium Score. These tools analyze your risk factors and predict how you will develop heart disease.

Check out the easy-to-use Atherosclerosis Cardiovascular Risk Calculator at – Heart Attack Warning? Use This ASCVD Risk Calculator Now!

Before you read any further, check out the free cardiac age calculator here – Discover Your Cardiac Age with This Free Calculator.

Find out if your heart is older than your age.

Why Does a High Cardiac Age Matter?

If your cardiac age exceeds your chronological age, your heart and arteries are aging faster. They are aging quicker than the rest of your body.

This puts you at a higher risk of serious health conditions, including:

1. Heart Disease (Coronary Artery Disease)

An older cardiac age means your arteries have plaque buildup (atherosclerosis), reducing blood flow to the heart. This can lead to angina (chest pain), heart attacks, or even heart failure over time.

2. Stroke

Plaque buildup can also occur in the arteries supplying the brain. If a blockage or rupture happens, it can cause a stroke, and lead to permanent disability or death.

3. High Blood Pressure (Hypertension)

A higher cardiac age is often linked to stiff and narrow arteries, making blood flow harder.

This increases blood pressure. It puts extra strain on the heart. It also increases the risk of heart failure, kidney disease, and stroke.

4. Heart Failure

Over time, an overworked heart can weaken and struggle to pump blood efficiently. This can cause fluid buildup in the lungs and body, leading to fatigue, swelling, and difficulty breathing.

5. Aneurysms and Sudden Cardiac Death

Weakened blood vessels like the aorta due to high cardiac age may balloon (aneurysm). They can also rupture. This can lead to life-threatening complications like sudden cardiac death.

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What Affects Cardiac Age?

Several lifestyle and genetic factors contribute to an older cardiac age. The good news is that many of these can be controlled with the right changes.

1. High Blood Pressure (Hypertension)

• Forces the heart to work harder, causing it to age faster.
• Damages arteries, making them stiff and less flexible.
• Leads to heart attacks, stroke, and kidney damage.

2. High Cholesterol & Plaque Buildup

• Excess cholesterol can form plaques in arteries, blocking blood flow.
• Bad cholesterol (LDL) is especially harmful, while good cholesterol (HDL) helps clear it out.
• Arterial plaque increases the risk of heart attacks and strokes.

3. Obesity & Unhealthy Diet

• Excess weight increases strain on the heart.
• High-calorie, processed foods, sugary drinks, and trans fats contribute to plaque buildup. They also lead to insulin resistance. These factors increase the risk of heart disease.
• Visceral fat (fat around organs) produces inflammatory cytokines and is especially dangerous.

4. Lack of Exercise

• A sedentary lifestyle weakens the heart muscle.
• Physical activity helps lower blood pressure, reduce cholesterol, and manage weight.
• Even 30 minutes of moderate exercise a day can significantly improve heart health.
• More about this is below.

5. Smoking & Alcohol

• Smoking damages blood vessels, reduces oxygen levels, and raises blood pressure.
• Excess alcohol contributes to high blood pressure, obesity, and heart muscle damage.

6. Diabetes & Insulin Resistance

• High blood sugar damages arteries, accelerating the aging of the heart.
• People with prediabetes or diabetes are at a much higher risk of heart disease.

7. Stress & Poor Sleep

• Chronic stress increases cortisol, which raises blood pressure and inflammation.
• Poor sleep (less than 6-7 hours) has been linked to higher cardiac risk.

The next part focuses on the exercises that can help reduce your cardiac age.

Exercises to Reduce Cardiac Age

Engaging in various types of exercise can effectively reduce your “cardiac age.” This measure relates to heart health compared to your chronological age.

Exercise improves cardiovascular performance, enhances circulation, and reduces risk factors linked with heart disease.

Below are several exercise modalities supported by research to improve overall cardiovascular health. They can potentially “lower your cardiac age.” This means they help reduce heart disease risk factors. They also improve measures like blood pressure, cholesterol, VO₂ max, and arterial health.

The VO2 max, or maximal oxygen consumption, measures aerobic capacity. It is the highest amount of oxygen a person can use during intense exercise. It is a measure of aerobic fitness and cardiovascular health. 

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1. Aerobic (Cardio) Exercise

Benefits:

• Enhances heart and lung efficiency
• Lowers blood pressure
• Reduces bad cholesterol (LDL) levels
• Increases good cholesterol (HDL) levels
• Improves circulation

Examples:

1. Brisk walking
2. Jogging or running
3. Cycling
4. Swimming
5. Dancing
6. Rowing
7. Hiking
8. Jumping rope
9. Aerobic classes
10. Playing sports like soccer or basketball

Regular aerobic exercise is the most well-known intervention. It is also the most effective intervention to prevent and treat the effects of aging on cardiovascular function.

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2. Resistance (Strength) Training

Benefits:

• Builds and maintains muscle mass
• Improves insulin resistance
• Enhances glucose control
• Lowers blood pressure
• Reduces body fat

Examples:

1. Weightlifting
2. Bodyweight exercises (e.g., push-ups, squats)
3. Resistance band exercises
4. Leg presses
5. Bench presses
6. Deadlifts
7. Biceps curls
8. Triceps dips
9. Lunges
10. Shoulder presses

Incorporating resistance training into your routine can complement aerobic exercise, contributing to cardiovascular health.

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3. Flexibility and Balance Exercises

Flexibility and balance exercises are crucial for overall health, mobility, and injury prevention.

Flexibility exercises (like stretching and yoga) improve joint mobility. They reduce muscle stiffness and enhance posture. These exercises help to prevent pain and movement restrictions.

Balance exercises (like tai chi and single-leg stands) strengthen stabilizing muscles. They improve coordination. These exercises reduce the risk of falls. This is especially important as we age.

Together, they support better movement efficiency, reduce the risk of injuries, and promote longevity and independence in daily activities

Benefits:

• Enhances range of motion
• Reduces risk of injury
• Improves circulation
• Aids in stress reduction
• Supports overall mobility

Examples:

1. Yoga
2. Tai chi
3. Pilates
4. Static stretching
5. Dynamic stretching
6. Balance drills (e.g., standing on one foot)
7. Foam rolling
8. Hip flexor stretches
9. Hamstring stretches
10. Calf stretches

Flexibility and balance exercises primarily improve musculoskeletal health. They also contribute to cardiovascular well-being. This is achieved by promoting relaxation and reducing stress.

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4. Moderate-Intensity Aerobic Exercise

Examples:

• Brisk walking (3 miles per hour or faster, but not race-walking)
• Cycling (leisurely) slower than 10 miles per hour on primarily flat or level terrain without hills
• Swimming
• Using an elliptical
• Walking briskly
• Water aerobics
• Tennis (doubles)
• Ballroom dancing
• General gardening

The talk test is a simple way to measure relative intensity. In general, if you’re doing moderate-intensity activity, you can talk but not sing during the activity.

Benefits:

• Increases cardiovascular endurance (VO₂ max).
• Helps control blood pressure and weight.
• Reduces LDL cholesterol and increases HDL in many individuals.
• Recommended Frequency and Duration:
• The American Heart Association (AHA) suggests at least 150 minutes of moderate-intensity aerobic exercise per week (e.g., 30 minutes a day, 5 days a week).

5. Vigorous-Intensity Aerobic Exercise

Vigorous exercise is a level of intensity. In general, if you’re doing vigorous-intensity activity, you can’t say more than a few words. You will need to pause for a breath.

High-Intensity Interval Training (HIIT) is an exercise that uses vigorous intensity.

Vigorous intensity involves:

• Deep rapid breathing
• You start sweating after a few minutes
• You can’t say more than a few words without pausing for breath.

Examples:

• Race walking, jogging, or running
• Swimming laps
• Tennis (singles)
• Aerobic dancing
• Bicycling 10 miles per hour or faster that includes hills
• Jumping rope
• Heavy gardening (continuous digging or hoeing)
• Hiking uphill or with a heavy backpack

Benefits:

• Improves cardiovascular fitness more quickly than moderate-intensity exercise.
• It helps regulate blood sugar and reduces body fat.
• May raise HDL (“good”) cholesterol levels.
• Recommended Frequency and Duration:
• At least 75 minutes of vigorous aerobic exercise per week (e.g., 25 minutes a day, 3 days a week) is often advised, although individuals can mix moderate and vigorous activities.

6. High-Intensity Interval Training (HIIT)

HIIT involves short bursts of intense activity followed by rest. It has been shown to improve cardiovascular fitness. It also reduces cardiac aging.

Benefits:

• Can significantly improve VO₂ max and cardiac performance in a shorter total workout time.
• Enhances insulin sensitivity.
• May be as effective—or more effective—than continuous moderate exercise for reducing body fat and improving blood lipids.
• Improves cardiovascular fitness
• Enhances insulin sensitivity
• Burns calories efficiently
• Reduces blood pressure
• Decreases body fat

Examples:

1. Sprint intervals
2. Cycling sprints
3. Jump squats
4. Burpees
5. Mountain climbers
6. High knees
7. Box jumps
8. Battle ropes
9. Kettlebell swings
10. Rowing sprints

Caution:
It should be introduced gradually, especially for individuals with existing heart conditions. Consult with a healthcare provider before beginning an intense program.

Recommended Frequency:
Carry out two or more sessions per week. Make sure you target all major muscle groups, including legs, hips, back, abdomen, chest, shoulders, and arms.

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7. Mixed Aerobic and Resistance Training

Research suggests that combining aerobic exercise with resistance training can yield complementary benefits. This combination improves cardiorespiratory fitness. It also enhances muscular strength. Together, these benefits more robustly protect against heart disease.

8. Mind-Body Exercises

Benefits:

• It can reduce stress (a risk factor for heart disease), improve balance, and lower blood pressure.
• Often serve as an accessible entry point for individuals with limited mobility.
• Lowers heart rate
• Decreases blood pressure
• Enhances emotional well-being
• Improves sleep quality

Examples:

1. Meditation
2. Deep breathing exercises
3. Progressive muscle relaxation
4. Guided imagery
5. Mindfulness-based stress reduction
6. Qigong
7. Biofeedback
8. Autogenic training
9. Laughter therapy

Practical Tips for Lowering “Cardiac Age”

Aim for Consistency: Regular exercise over months and years brings meaningful, long-term cardiovascular benefits.
Progress Gradually: If you’re new to exercise, start with lower intensities and increase volume or intensity slowly. For example, increase the repetitions weekly or lower the rest period between intervals.
Combine Nutrition & Lifestyle: A heart-healthy diet, stress management, and avoiding tobacco are crucial to maximizing exercise benefits.
Track Key Health Indicators: Track blood pressure, lipids (LDL, HDL, triglycerides), and blood glucose. Notice improvements over time alongside fitness gains. – Applying The OODA Loop For Better Health

More Ways To Lower Your Cardiac Age

If your cardiac age is higher than your real age, don’t panic! You can reverse or slow down the aging of your heart by making lifestyle changes. Here’s how:

1. Eat a Heart-Healthy Diet

• More: Vegetables, fruits, nuts, seeds, whole grains, lean proteins (fish, poultry, beans).
• Less: Processed foods, sugar, refined carbs, fried foods, trans fats.
• Healthy Fats: Omega-3s from salmon, flaxseeds, chia seeds, and walnuts can reduce inflammation and support heart health.
• Flaxseeds: Lowers Sugar And Great Source of Valuable Omega 3
• Affordable Blood Sugar Control With Chia Seeds: The Science
• Nuts And Seeds: Path To A Vibrant Longer Life
• Knowing Omega-3 And 6 Imbalance: Health Effects And How To Fix

2. Exercise Regularly

• Goal: 150 minutes of moderate weekly exercise (brisk walking, cycling, swimming).
• Add Strength Training: Builds muscle, improves metabolism, and reduces belly fat.
• Move More: Stand up, take breaks, and avoid prolonged sitting.

3. Control Blood Pressure & Cholesterol

• Check regularly: Keep blood pressure below 120/80 mmHg.
• Lower cholesterol naturally: Eat more fiber, healthy fats, and plant-based foods.

4. Keep a Healthy Weight

• Losing 5-10% of body weight can significantly improve heart health.
• Focus on reducing belly fat, which is linked to heart disease.

5. Quit Smoking & Limit Alcohol

• Smoking cessation reduces heart disease risk right away.
• Alcohol moderation: No more than one drink per day for women, two for men.
• Reliable Studies Agree: An Alcohol A Day Shrinks The Brain
• Alcohol And Heart Disease Risk: New Evidence Shows One Drink Is Too Many
• Harvard: Light alcohol intake increases cardiac risks

6. Manage Stress & Get Enough Sleep

• Reduce stress: Meditation, deep breathing, yoga, or spend time in nature.
• Sleep Well: Aim for 7-9 hours of quality sleep each night.
• 30 Ways For a Good Sleep Without Drugs
• Lack of Sleep Increases Blood Sugar

7. Check Blood Sugar & Prevent Diabetes

• Lower sugar intake to prevent insulin resistance.
• Exercise and weight control are key to maintaining stable blood sugar levels.
• The One Hour Postprandial Blood Sugar Predicts Common Deadly Diseases

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Final Thoughts: Take Control of Your Heart’s Age

Your cardiac age is a reflection of how well your heart is aging. If it’s older than your real age, it’s a warning sign that you need to take action.

The good news is that heart health can be improved at any age by making simple yet powerful lifestyle changes.

What You Can Do Today:

1. Check Your Cardiac Age – Use an ASCVD Risk Calculator or get a heart health check-up.
2. Start Moving – Even a 15-minute walk today is a step in the right direction.
3. Eat Smarter – Swap processed foods for whole, nutrient-dense choices.
4. Manage Stress & Sleep – Give your heart the rest it deserves.
5. Track Your Progress – Small improvements add up to a younger, healthier heart.
6. Heart Attack Warning? Use This ASCVD Risk Calculator Now!
7. Heart Attack Risk? Use This Framingham Risk Calculator And Lower It Now!
8. Discover Your Cardiac Age with This Free Calculator

It’s never too late to reset your heart health and turn back the clock on your cardiac age. Take control now for a longer, healthier life!

If you have gotten this far, your reward is a downloadable PDF on how to improve your cardiac age.

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References:

1. American Heart Association. “American Heart Association Recommendations for Physical Activity in Adults and Kids.” Heart.org, 2023, https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults.
2. Garber, Carol Ewing, et al. “Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults: Guidance for Prescribing Exercise.” Medicine & Science in Sports & Exercise, vol. 43, no. 7, 2011, pp. 1334–1359, https://doi.org/10.1249/MSS.0b013e318213fefb.
3. Ross, Robert, et al. “Importance of Assessing Cardiorespiratory Fitness in Clinical Practice: A Case for Fitness as a Clinical Vital Sign.” Circulation, vol. 134, no. 24, 2016, pp. e653–e699,
4. Weston, Kassiano S., et al. “High-Intensity Interval Training in Patients with Lifestyle-Induced Cardiometabolic Disease: A Systematic Review and Meta-Analysis.” British Journal of Sports Medicine, vol. 48, no. 16, 2014, pp. 1227–1234, https://doi.org/10.1136/bjsports-2013-092576.
5. Murray KO, et al. Aging, aerobic exercise, and cardiovascular health: Barriers, alternative strategies and future directions. Exp Gerontol. 2023 Mar;173:112105. doi: 10.1016/j.exger.2023.112105. Epub 2023 Jan 31.

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