We all have moments when we vow to live a healthy life. You may have cleaned out the pantry and thrown out any ultraprocessed items that are high in sugar or sodium. Or you tell yourself that you will start going to the gym every day, no matter what. You’re going to replace doomscrolling with meditation and go to bed at a reasonable hour.
These are all great changes. But often it’s the simple, not too drastic changes that support our health the most. Some examples: replacing the usual soda you get with lunch with water, adding a new healthy food to your diet every week, or making a conscious effort to stay more hydrated.
Along these lines, we asked three cardiologists to share a heart-healthy habit they do every day without fail, and in each case, it was surprisingly simple. But that doesn’t mean it’s not powerful. In fact, their simple, heart-healthy habit is so beneficial that it has been scientifically proven to add years to one’s life.
If you want to start living a healthy lifestyle but don’t know where to start, incorporating this one habit into your day is the best first step.
Every day, no exceptions
When asked about the heart-healthy habit they do every day without fail, all three cardiologists had the same answer: They move their bodies.
“Movement, whether it’s through walking, calisthenics, active stretching, cycling — you name it — is important for maintaining optimal vascular, brain, heart and musculoskeletal health,” says Dr. Mohanakrishnan Satyamurthy, MD, a cardiologist and chair of the department of internal medicine at Texas Christian University.
Dr. Alan Rozanski, a cardiologist and professor of medicine at the Icahn School of Medicine at Mount Sinai, says he walks every day — no exceptions. “Walking is my ‘invariable’ form of activity because it’s simple, requires no equipment and fits easily into real life,” he says. If he has time, Rozanski will walk a scenic path. On busy days, he takes walks in his neighbourhood.
Rozanski says his daily walks last 30 to 45 minutes, and in addition, he builds “exercise snacks” throughout his day, such as walking while talking on the phone, parking farther away while working or taking the stairs instead of the elevator.
He says, “Those little bursts of movement may seem minor, but research shows they work in powerful ways for cardiovascular and metabolic health. It’s less about doing a big workout and more about keeping your body moving throughout the day.”
Dr. Joyce On-Hsiao, a cardiologist and associate professor of medicine at Yale School of Medicine, says she does a mix of strength training and cardio as part of her exercise routine.
“I’ll do 30 to 45 minutes of cardio, elliptical or treadmill walking each day. Then I’ll do 10 to 20 minutes of strength training, either core strength or Pilates with dumbbells,” she says.
Best Exercises for Heart Health
All three cardiologists emphasize that all types of activity are good for heart health. The main thing is to find what you like and be persistent.
“The cardiovascular system responds positively to all types of activity, improving mood and brain function while also helping to control blood pressure, blood sugar, and inflammation,” says Rozanski.
That said, he explains that different types of activities have different benefits, which is why he recommends doing different types of exercise regularly. He says aerobic activities like brisk walking or cycling strengthen the heart, improve circulation and build stamina, while resistance training protects muscles and bones.
“Both are important for metabolism and healthy aging,” Rozanski adds, adding that flexibility exercises are also important, as they support joint health and help with ease of movement as we age.
Onn-Hsiao says that, ideally, it’s best to do a mix of cardio and strength training; Both types of exercise are needed to keep the heart strong. But if you don’t do any kind of exercise, all three cardiologists say taking a daily walk is a great place to start.
“Brisk walking improves blood pressure, cholesterol levels, blood sugar control and body composition, all of which reduce cardiovascular risk. It also reduces stress hormones and boosts mood, which has real physical benefits for the heart. Even moderate amounts of consistent walking have been linked to meaningful reductions in heart disease and premature death,” Rozanski says. “The beauty of walking is that it is accessible to almost everyone and easy to maintain over the long term. For many people, it becomes a gateway habit that naturally leads to a more active, healthy lifestyle overall.”
Scientific research shows that taking a daily walk can even add years to your life. In one study, which included 17,466 women aged 62 to 101, walking about 4,400 steps per day reduced the risk of death by 41 percent, compared with those who walked about 2,700 steps per day. Another study found that walking 90 to 720 minutes per week (one-and-a-half to 12 hours a week) was associated with living an estimated six years longer.
As you can see, the movement is powerful. Even the simple act of walking more can be life-changing and life-saving. The more you move, the stronger your heart will be.
