When it comes to exercising for the health of your heart, it's important not to peak too soon in life. Research indicates that to safeguard yourself against high blood pressure as you age, maintaining your exercise levels throughout middle age is essential.
However, a study involving over 5,000 individuals from four US cities reveals that social factors can complicate this for some more than others."While teenagers and those in their early 20s may be active, these habits tend to change as they grow older," explained epidemiologist Kirsten Bibbins-Domingo from the University of California, San Francisco (UCSF) in April 2021, when the findings were released.
Many studies have demonstrated that exercise can reduce blood pressure, but the 2021 research suggests that "sustaining physical activity during young adulthood – at levels higher than previously advised – may be especially crucial," Bibbins-Domingo noted.
Hypertension, commonly referred to as high blood pressure, is a serious issue impacting billions globally. It can result in heart attacks and strokes, and it also poses a risk for developing dementia later in life.
According to the World Health Organization, more than one in four men and about one in five women suffer from hypertension. Yet, most individuals with high blood pressure are unaware of their condition – which is why it is often termed the "silent killer."
Fortunately, there are methods to reverse high blood pressure: exercise is the primary focus of this study.
More than 5,100 adults participated in the study, which monitored their health over three decades through physical evaluations and surveys regarding exercise habits, smoking status, and alcohol consumption.
During each clinical evaluation, blood pressure was recorded three times, one minute apart, and for the purpose of data analysis, participants were categorized into four groups based on race and gender.
According to the researchers, this indicates that young adulthood represents a crucial period for implementing interventions aimed at preventing midlife hypertension through health promotion initiatives that encourage exercise.
"Almost half of our young adult participants exhibited inadequate levels of physical activity, which was significantly linked to the development of hypertension, highlighting the need to elevate the baseline standard for physical activity," stated lead author Jason Nagata, a UCSF specialist in young adult medicine.
When the researchers examined individuals who engaged in 5 hours of moderate exercise weekly during early adulthood – which is double the current recommended minimum for adults – they discovered that this level of activity significantly reduced the risk of hypertension, particularly if individuals sustained their exercise routines until they reached 60 years of age.
"Meeting at least twice the existing minimum adult [physical activity] guidelines could be more advantageous for preventing hypertension than merely adhering to the minimum guidelines," the researchers noted in their publication.
However, increasing physical activity weekly can be challenging amidst significant life changes and increasing responsibilities.
"This may be particularly true after high school, as opportunities for physical activity tend to decrease when young adults move on to college, enter the workforce, and take on parenthood, leading to a reduction in leisure time," Nagata explained.
Additionally, the study revealed a concerning reality: Black men and women face significantly different health outcomes compared to their White peers. By the age of 40, physical activity levels stabilized among White men and women, while activity levels among Black participants continued to decline.
By the time they reach 45, Black women have higher rates of hypertension than White men, while White women in the study showed the lowest hypertension rates during midlife.
When they hit 60, around 80 to 90 percent of Black men and women were found to have hypertension, in contrast to just under 70 percent of White men and about half of White women.
The research team linked these well-documented racial disparities to various social and economic factors; however, this study did not evaluate those factors, although it did mention high school education.
"Even though Black male youth may be very active in sports, socioeconomic conditions, neighborhood settings, and responsibilities related to work or family can hinder their ability to stay physically active as adults," Nagata explained.
This study was published in the American Journal of Preventive Medicine.
A previous version of this article appeared in April 2021.