What if strengthening your upper body also helped preserve your heart? A new study published in the journal
Radiology suggests that better muscle quality in the back, torso and pectorals is associated with a lower risk of heart attack and death.
Physical activity remains a pillar of cardiovascular health
We now know: practicing regular physical activity is essential to staying in good health. Moving helps reduce the risks of overweight, obesity, type 2 diabetes, but also cardiovascular diseases.
A previous study, published in the British Journal of Sports Medicinehad already shown that 90 minutes to two hours of strength training per week could reduce the risk of premature death linked to cardiovascular disease by 19%.
Today, a new study, published on June 30 in the journal Radiologyprovides additional lighting. Led by researchers from the British Heart Foundation and the University of Edinburgh, it highlights the benefit of developing the muscles of the upper body, particularly the pectorals, torso and back.
Lower muscle mass associated with higher heart risk
For this study, researchers analyzed, using artificial intelligence, the scans of 1,722 patients who took part in a Scottish cardiac CT trial between 2010 and 2014. The participants, aged on average 58 years, had undergone this examination because of chest pain.
The results showed that people with better upper body muscle quality were less likely to die over the next ten years. Conversely, participants whose muscle quality was below the median were 85% more likely to die during this period and saw their risk of succumbing to a heart attack increase by 58%.
“Patients with below-median skeletal muscle attenuation were more likely to die or suffer a myocardial infarction (heart attack),” the researchers write.
Professor Michelle Williams, lead author of the study, also points out that the muscles observed on the scans mainly corresponded to the back muscles, part of the pectoral muscles as well as the intercostal muscles, located between the ribs.
Simple exercises to do at home
However, researchers remain cautious. According to Professor Bryan Williams, scientific and medical director of the British Heart Foundation, people with denser muscle mass were probably also more physically active, which could partly explain their better cardiovascular health.
He says more research is needed to understand precisely the link between muscle density, exercise and heart health.
In the meantime, it is possible to gradually strengthen the upper body with accessible exercises, such as push-ups – starting with a few repetitions against a wall before gradually increasing the difficulty -, reverse raises or bench presses with dumbbells.
All sports are beneficial for the heart
While this study emphasizes upper body strength training, it also reminds us that all physical activity is beneficial. Moving helps in particular to reduce blood pressure, improve cholesterol and maintain a healthy weight, all factors that help reduce cardiovascular risk.
As Bryan Williams recalls: “Every time we move, we improve our muscles, blood vessels and overall health, and regular physical activity can reduce the risk of cardiovascular disease by up to a third.”
The specialist cites cycling, core training and Pilates among his favorite activities, while walking and swimming are also known for their benefits on heart health.
Symptoms of a heart attack to never ignore
Staying active, however, does not completely protect against a heart attack. Other factors are involved and it is essential to recognize the main signs.
The most common symptoms are pain or tightness in the chest, which may radiate to the arm, back, jaw or stomach. They may also be accompanied by shortness of breath, nausea, cold sweats, dizziness or sudden exhaustion.
Faced with these symptoms, it is essential to immediately alert emergency services. Rapid treatment increases the chances of survival.