Daily movement is best habit for heart health, cardiologists say

We’ve all had those moments when we vow to start living healthier. Maybe you’ve done a clean sweep of the pantry, throwing out anything ultraprocessed that’s high in sugar or sodium. Or you tell yourself you’re going to start going to the gym every day, no matter what. You’re going to replace doomscrolling with meditating and go to bed at a decent hour.

These are all great changes to make. But often it’s the simple, not-so-drastic changes that support our health the most. Some examples: Swapping out the usual soda you have with lunch for water, introducing a new healthy food into your diet each week or making a conscious effort to stay more hydrated.

Along these lines, we asked three cardiologists to share the one heart-healthy habit they do every single day without fail, and in each case, it was surprisingly simple. But that doesn’t mean it isn’t powerful. In fact, their simple, heart-healthy habit is so beneficial that it’s been scientifically proven to add years to one’s life.

If you want to start living a healthier lifestyle but don’t know where to start, integrating this one habit into your day is the perfect first step.

Every day, no exceptions

When asked about a heart-healthy habit they did every day without fail, all three cardiologists had the same answer: They move their bodies.

“Movement, whether it is through walking, calisthenics, active stretching, cycling — you name it — is crucial to maintaining optimal vascular, brain, heart and musculoskeletal health,” says Dr. Mohanakrishnan Sathyamoorthy, a cardiologist and the chair of the Department of Internal Medicine at Texas Christian University.

Dr. Alan Rozanski, a cardiologist and professor of medicine at Icahn School of Medicine at Mount Sinai, says he walks every single day — no exception. “Walking is my ‘nonnegotiable’ form of movement because it’s simple, requires no equipment and fits easily into real life,” he says. If he has time, Rozanski will walk on a scenic trail. On busy days, he walks around his neighborhood.

Rozanski says his daily walks are 30 to 45 minutes, and in addition to that, he builds “exercise snacks” throughout his day, such as pacing while talking on the phone, parking farther away when running errands or taking the stairs instead of the elevator.

“Those small bursts of movement may seem minor, but research shows they add up in powerful ways for heart and metabolic health. It’s less about doing one big workout and more about keeping your body moving all day long,” he says.

Dr. Joyce Oen-Hsiao, a cardiologist and associate professor of medicine at Yale School of Medicine, says she does a mix of strength training and cardio as her regular forms of movement.

“I’ll do 30 minutes of cardio, either elliptical or treadmill walking, for 30 to 45 minutes every day. Then I will do 10 to 20 minutes of strength training, either core strength or Pilates with dumbbells,” she says.

Best exercise for heart health

All three cardiologists emphasize that all forms of movement are good for heart health. The key is finding something you like and being consistent.

“The cardiovascular system responds positively to activity of all kinds of movement, improving mood and brain function while also helping regulate blood pressure, blood sugar and inflammation,” Rozanski says.

That said, he explains that different types of movement have different benefits, which is why he recommends regularly doing different types of exercise. He says aerobic activities like brisk walking or cycling strengthen the heart, improve circulation and build endurance, while resistance training preserves muscle and bone.

“Both are critical for metabolism and healthy aging,” Rozanski continues, adding that flexibility exercises are important too, because they support joint health and support moving easily as we age.

Oen-Hsiao adds that, ideally, it’s best to do a mix of cardio and strength training; the heart needs both types of exercise to stay strong. But if you don’t do any form of exercise, all three cardiologists say committing to 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 translate into lower cardiovascular risk. It also reduces stress hormones and boosts mood, which has real physiologic benefits for the heart. Even modest amounts done consistently have been linked with meaningful reductions in heart disease and premature death,” Rozanski says. “The beauty of walking is that it’s accessible to almost everyone and easy to sustain long term. For many people, it becomes the gateway habit that naturally leads to a more active, healthier lifestyle overall.”

Scientific research shows daily walking can even add years to your life. In one study that included 17,466 women ages 62 to 101, walking roughly 4,400 steps a day was associated with a 41 percent reduction in mortality rate compared with people who walked roughly 2,700 steps a day. Another study found that walking for 90 to 720 minutes a week (an hour and a half to 12 hours a week) was associated with living an estimated six years longer.

As you can see, 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.