Improving heart health often seems overwhelmingly complex, filled with medical jargon and complicated nutritional guidelines. Yet, there are straightforward changes anyone can make to enhance their cardiovascular well-being and minimize heart attack risks.
Dr. Edward Fisher, a preventative cardiologist and research scientist at NYU Langone Center for the Prevention of Cardiovascular Disease, provides invaluable insights from both his professional and personal experiences. While he has a profound understanding of heart disease, it is often his simple habits that offer the most actionable advice to those looking to take charge of their heart health.
Although he isn’t the embodiment of perfect health — he enjoys barbecues and long walks with a pipe — his commitment to regular exercise is something I’ve witnessed firsthand. He emphasizes the importance of increasing daily physical activity as a straightforward way to maintain heart health.
Are you ready to adopt heart-healthy habits? Start by incorporating this one simple strategy into your daily routine.
What Simple Habit Can Improve Your Heart Health?
Dr. Fisher advocates for frequent incremental exercise as a means to enhance heart health. He notes,
“Look for small opportunities to get more regular physical activity, which doesn’t have to be done at the gym or with a trainer.”
This approach can include practical changes in your day-to-day life, such as:
- Choosing stairs instead of elevators.
- Parking farther away from your destination.
- Taking meetings while walking.
The American Heart Association (AHA) supports this notion, stating that reducing sedentary behavior and incorporating more exercise — even something as simple as walking — is crucial for both physical health and mental well-being. Engaging in regular low-intensity activities not only decreases risks of heart disease but can also elevate your mood, increase energy levels, and improve sleep quality.
I’ve observed my father practicing this philosophy as he walks laps around the house, sometimes circling the kitchen island, all in pursuit of his daily step goals. His commitment paid off when he began using a FitBit and made some heart-healthy dietary changes, such as swapping hot dogs for salads and fish. He even earned a “Lifestyle Change Award” from the local AHA chapter for his efforts.
Recognizing Heart Problem Symptoms
It’s important to be aware of the signs and symptoms of heart problems, as heart disease can remain unnoticed for years. If you experience any of the following, make it a priority to consult your doctor:
- Heart palpitations
- Unexplained sweating
- Pain in the neck or shoulder areas
- Unexplained heartburn or indigestion
- Nausea or vomiting
- Difficulty sleeping
How Much Exercise is Necessary for a Healthy Heart?
If the widely recommended goal of 10,000 steps daily feels daunting, know that any increase in physical activity is beneficial. A **2023 study** by the AHA revealed that just an extra 500 steps each day can lead to a 14% reduction in the risk of heart disease, stroke, or heart failure among adults aged 70 and older. Moreover, those logging 4,500 steps daily had a remarkable 77% lower risk of a cardiovascular-related event compared to individuals taking only 2,000 steps.
Dr. Erin E. Dooley, the study’s lead researcher and a specialist in epidemiology at the University of Alabama at Birmingham, stated, “While we do not want to diminish the importance of higher intensity physical activity, encouraging small increases in the number of daily steps also has significant cardiovascular benefits.”
Incorporating More Exercise into Your Daily Life
To seamlessly integrate more walking into your routine, consider taking short walks after meals; this also aids digestion. If you work in an office environment, make it a habit to stand up every hour and walk to refill your water. Even more so, for those struggling to find time for exercise, investing in a walking pad or an under-desk mini exercise bike could be effective.
My father’s emphasis on incremental exercise is manageable and greatly beneficial for long-term health. By adopting these small yet impactful habits, you’re well on your way to improving your overall health and heart function over time.
