It’s possible to reverse some of the damage caused by all that time sitting on the sofa.

Research recently showed that middle-aged couch potatoes who participate in two years of regular aerobic exercise training can improve their risk of heart failure.

Study participants – ages 45-64 – who adhered to the aerobic exercise regimen had significant improvements in how their body used oxygen and had decreased cardiac stiffness after two years, both markers of a healthier heart.

Aerobic exercises include such sustained activities as walking, swimming and running, which all strengthen the heart and other muscles and help the body use oxygen effectively. The research showed that the exercise needs to be four to five times a week.

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