Maintaining a healthy heart isn’t just about what you eat or your genetic predisposition—it’s also about how you move and manage stress. 2024 research from Massachusetts General Hospital sheds light on the powerful connection between physical activity, stress reduction, and cardiovascular health.

The latest study

Published in the prestigious Journal of the American College of Cardiology, the study led by investigators at Massachusetts General Hospital (MGH) revealed that physical activity significantly lowers the risk of cardiovascular disease by mitigating stress-related brain signalling.

Dr. Ahmed Tawakol, a cardiologist and investigator at the Cardiovascular Imaging Research Center at Massachusetts General Hospital, spearheaded the research. The team analysed data from over 50,000 participants from the Mass General Brigham Biobank, examining the relationship between physical activity, stress-related conditions such as depression, and cardiovascular health.

Exercise and heart health

The findings were striking. Individuals who engaged in regular physical activity had a 23% lower risk of developing cardiovascular disease compared to those who didn’t meet recommended activity levels. This is huge!

Moreover, those with higher physical activity levels showed lower stress-related brain activity, particularly in the prefrontal cortex—the area responsible for executive functions and stress regulation.

Exercise and depression

What’s even more fascinating is that the study highlighted a significant cardiovascular benefit for individuals with pre-existing stress-related conditions like depression. Dr. Tawakol noted:

“Physical activity was roughly twice as effective in lowering cardiovascular disease risk among those with depression. Effects on the brain’s stress-related activity may explain this novel observation.”

Is this study important?

This study looked at a lot of people from a biobank. Biobanks have become an important tool for medical research since the growth in computing power makes the analysis of large amounts of data much easier and cheaper. In this case over 50,000 people were involved in the study.

Biobank studies can explore the relationship between genetics, lifestyle factors, and health outcomes. Because these studies benefit from large sample sizes, robust statistical analyses and generalizable findings are possible. Additionally, the longitudinal nature of biobank data enables researchers to study health trends over time and discover biomarkers for various conditions. In this study they were followed up on average for over 10 years.

Biobank studies do have limitations. Selection bias may occur as participants are often volunteers or individuals seeking medical care, potentially skewing study findings.  Reliance on self-reported data can introduce confounding factors, impacting the accuracy of results. In this study 774 participants also underwent brain imaging tests and measurements of stress-related brain activity, so minimising the unreliability of self-reported data.

The other problem is that some people will drop out of these studies. It may be that healthier, more committed people stay involved, whereas people who have a more fatalistic attitude to health will drop out.

This study definitely deserves your attention, even with these caveats.

Exercise and mental well-being

These findings underscore the importance of physical activity not only for physical fitness but also for mental well-being and heart health. Incorporating regular exercise into your routine can help not only in strengthening your body but also in calming your mind, reducing stress, and protecting your heart.

This study is not alone.  Numerous studies support the link between exercise and improved mental health, particularly in managing depression and anxiety. Exercise stimulates the production of endorphins, often referred to as the body’s natural mood lifters, leading to feelings of euphoria and well-being. Additionally, physical activity promotes neural growth and reduces inflammation in the brain, which may contribute to alleviating symptoms of depression.

Why can exercise help you feel better?

The UK Royal College of Psychiatrists answers this question in this way:

• In our brains – When we exercise it releases ‘feel-good’ chemicals called endorphins in our brains. It also positively affects chemicals called ‘dopamine’ and ‘serotonin’ which are related to depression and anxiety. Exercise can also give you a sense of achievement.
• In our bodies – Regular exercise also helps your heart, lungs, muscles and bones to stay strong and to work well.
• In our social lives – If you exercise with other people, either by going with a friend or joining an exercise class or group sport, you can make new friends and have fun.

A systematic review of the research published in the BMJ (British Medical Journal)  in 2024 concluded:

“Exercise is an effective treatment for depression, with walking or jogging, yoga, and strength training more effective than other exercises, particularly when intense. Yoga and strength training were well tolerated compared with other treatments. Exercise appeared equally effective for people with and without comorbidities and with different baseline levels of depression.”

Making exercise a priority

If you’re depressed or anxious, it can be hard to motivate yourself to exercise. You need to remind yourself that all the evidence is now strongly recommending that you should exercise if you have depression or anxiety. That it will almost certainly benefit your mental health. As the study I started this blog with says, it also will probably improve your cardiovascular health too.

Make it easy for yourself. You can exercise within your home. Take a look at my post on Hasfit. Would it help to find a friend who will work out with you? Or maybe you prefer to workout on your own? If you need kit for your activity, keep it readily to hand.

The different types of exercise that would benefit you are immense. There’s bound to be one that you’d enjoy if you persevered till you found it.

Next time you lace up your trainers for a jog or roll out your yoga mat, remember that you’re not just exercising your body—you’re also giving your heart and mind a powerful boost towards a healthier, happier life. Make exercise a priority, not just for your physical health but for your overall well-being.