Aging affects every part of the body, but the heart and cardiovascular system are especially vulnerable. Over time, the heart muscle becomes stiffer, blood vessels lose their elasticity, and circulation efficiency decreases — all of which increase the risk of heart disease and heart failure. But there’s good news: regular exercise at the gym can help reverse some of these age-related changes, restoring heart health and improving overall longevity.

Recent research has shown that consistent, targeted exercise can improve heart elasticity and function, even in middle-aged adults. It’s not just about adding years to your life — it’s about improving the quality of those years. Whether you’re in your 40s, 50s, or even beyond, start exercising at AFAC gym in Thornton, Colorado, and give your heart the care it needs.

Is it Ever Too Late to Exercise at the Gym to Improve Heart Health?

If you’ve reached middle age and feel like it’s too late to start exercising, think again. Studies have shown that starting an exercise program in your 40s or 50s can still have a profound impact on heart health — but the sooner you start, the better.

A study published in Circulation in January 2018, led by Dr. Benjamin Levine, a sports cardiologist at UT Southwestern Medical Center and Texas Health Presbyterian Hospital Dallas, sought to pinpoint the “sweet spot” for reversing heart stiffness through exercise. The research focused on participants with an average age of 53 and found that those who followed a structured, consistent exercise plan over two years showed significant improvements in heart elasticity and oxygen use.

The key takeaway? Heart stiffness — a major precursor to heart failure — can be reduced through exercise, but timing matters. If you wait until your 60s or beyond to begin exercising, you may still experience some health benefits, but reversing heart damage becomes more difficult.

Dr. Levine compared the heart to a rubber band. A new rubber band is stretchy and flexible, while an old one is stiff and brittle. The same goes for the heart and blood vessels — regular exercise helps maintain their flexibility and strength.

So, what kind of exercise plan produced these heart-healthy benefits? Participants who followed a balanced program of both high- and moderate-intensity workouts saw the greatest improvements. Dr. Levine recommends breaking down weekly exercise into the following segments:

• One high-intensity workout – Interval training where you push your heart rate for four minutes at a time, repeated several times.
• An hour-long moderate-intensity workout – Activities like cycling, walking, or climbing.
• Two or three additional moderate workouts – These should make you sweat but still allow you to hold a conversation.
• Strength training – At least one strength training session per week to maintain muscle mass and support cardiovascular function.

The combination of cardio and strength training is key to improving both heart function and overall physical health.

What Other Ways Can I Improve My Heart Health?

Exercise is one of the most powerful tools for heart health, but it’s not the only one. The American Heart Association (AHA) has identified eight key factors — known as Life’s Essential 8 — that have the greatest impact on heart health:

1. Physical Activity – Regular exercise strengthens the heart and improves circulation.
2. Healthy Diet – Eating a balanced diet rich in fruits, vegetables, lean proteins, healthy fats, and whole grains supports overall health.
3. Manage Blood Pressure – Keeping blood pressure within a healthy range reduces strain on the heart.
4. Control Cholesterol – High cholesterol increases the risk of heart disease.
5. Reduce Blood Sugar – High blood sugar damages blood vessels over time.
6. Maintain a Healthy Weight – Carrying extra weight increases the workload on the heart.
7. Quit Smoking – Tobacco use damages blood vessels and increases the risk of heart disease.
8. Get Enough Sleep – Poor sleep is linked to high blood pressure and increased heart disease risk.

A 2017 study in Chicago found that middle-aged adults who followed these health measures not only lived longer but also had more years free from chronic illnesses. They also had lower health care costs in later life.

For many people, the hardest part is getting started and maintaining consistency. Treat exercise like a non-negotiable part of your daily routine — just like brushing your teeth or getting dressed. Walking is one of the easiest and most effective ways to begin. Adding variety through cross-training can also prevent injuries and keep your workouts interesting.

What If I Already Have Heart Disease?

If you’ve already been diagnosed with heart disease, exercise is still one of the most powerful tools for improving your health — but it’s essential to approach it carefully.

A 2019 study published in the Canadian Journal of Cardiology found that individuals who participated in a cardiac rehabilitation program saw improvements in both physical and mental health within weeks. The study followed 733 participants involved in a 25-session rehab program. Participants were divided into three age groups: under 65, 65 to 79, and 80 and older.

All participants showed improvements, but those who were most physically impaired at the beginning of the program experienced the greatest gains. This suggests that even those with significant heart damage can benefit from exercise — provided it’s introduced in a controlled, supervised way.

Older adults and those with pre-existing conditions should always consult with their cardiologist before starting a new exercise program. A tailored plan that includes aerobic and strength training, while monitoring heart rate and intensity, can lead to remarkable improvements over time.

How Do I Get Started With Exercise at the Gym?

Starting a new workout routine — especially if you haven’t exercised in years — can feel overwhelming. But the key is to start slow and build gradually.

1. Consult Your Doctor

Always get medical clearance before starting a new exercise program, especially if you have any existing heart issues or health concerns.

2. Focus on Aerobic Exercise

To improve heart health, aerobic exercise (like walking, rowing, or cycling) should be the foundation of your workout plan. Start with a brisk walk four to five times per week.

3. Try Interval Training

Once you’ve built a solid foundation, try adding intervals: walk or cycle at a moderate pace for three minutes, then push yourself for a minute or two at a faster pace. Repeat this cycle four to five times.

4. Incorporate Strength Training

Resistance training helps maintain muscle mass and bone density, which naturally decline with age. Start with bodyweight exercises (like squats and push-ups) and progress to weights as you build strength.

5. Listen to Your Body

It’s normal to feel some soreness, but pain or dizziness is a sign to slow down or stop. Pay attention to how your body responds and adjust as needed.

The Power to Reverse Heart Damage Is in Your Hands at AFAC Gym

Exercise isn’t just about looking good — it’s about giving your heart the strength and resilience to carry you through the decades ahead. While you can’t stop the aging process, you can reverse some of its effects on your heart through regular exercise.

Middle age is the perfect time to start investing in your heart health. By combining aerobic exercise, strength training, and healthy lifestyle choices, you can restore flexibility to your heart and blood vessels, reduce your risk of heart disease, and enjoy a longer, healthier life.

Your heart is a muscle — and just like any muscle, it gets stronger with use. So hit the gym and start giving your heart the love it deserves.

Are you searching for a gym where your heart can reap all the benefits exercise has to offer? Visit AFAC gym today to speak to our team about our affordable memberships. AFAC gym is committed to supporting your health and wellness efforts, so you’ll see the results you’re working so hard for. That’s why we were voted the best gym in Thornton, Colorado, and have hundreds of 5-star reviews.

To learn more about our top-rated gym and our incredible array of strength training and cardio equipment — as well as our unique offerings and amenities like daily group classes, cryotherapy, InBody 770 assessments, hydro massage, and our rock climbing wall and cave — we hope you will contact us or visit for a personalized tour. Our team will be happy to help you. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.