When it comes to taking care of your heart, the advice from cardiologists tends to be both simple and consistent. Two heart specialists, Dr. Tara Narula Cangello and Dr. Evelina Grayver, agree that one habit stands above all others when it comes to protecting cardiovascular health, and that habit is regular exercise. According to both doctors, physical activity produces wide-ranging benefits that go well beyond what most people expect. It is not just about looking good or losing weight — it is about keeping your heart strong and your body functioning properly.
Dr. Grayver, speaking to EatingWell, put it plainly: “I know everyone knows this, but I think exercise is sometimes underestimated and reduced to just an aesthetic component.” She went on to explain that the impact of movement reaches every corner of health. “When you exercise, you lower blood pressure. When you exercise, you can actually treat diabetes. When you exercise, you help yourself mentally. When it comes to exercise, it covers so many of the key things we always talk about.” Her point is that exercise is not a single solution to a single problem — it is a broad tool that addresses multiple health concerns at once.
Dr. Narula Cangello echoed this perspective, emphasizing that the benefits extend far beyond the heart itself. “I think exercise is really important because it is great for heart health, but also for stress reduction, bone health, muscles — really for everything,” she said. Both doctors frame exercise as a cornerstone habit, not just an add-on to an otherwise healthy lifestyle. The cardiovascular system in particular responds quickly and positively to regular movement, making it one of the fastest ways to see real health improvements.
For those wondering how much exercise is actually needed, Dr. Grayver pointed to guidance from the American Heart Association, which recommends at least 30 minutes of moderate cardiovascular activity five days a week. She also highlighted a specific type of workout she has seen work particularly well, especially for women. “What I’ve seen work, particularly in women, is high-intensity interval training. When you do it, you are really training your heart to be in much better shape,” she noted. This style of training involves short bursts of intense effort alternated with recovery periods, with a full session typically lasting around 20 minutes.
One of the most encouraging points both doctors make is that you do not need to overhaul your entire life to get started. Dr. Narula Cangello addressed a common mental barrier many people face when thinking about beginning a fitness routine. “People think they need to jump into a big exercise regimen, but even small amounts of exercise every day add up over time to the total amount you should be getting during the week,” she explained. Whether someone chooses interval training or simply a daily walk, what matters most is consistency and getting the body moving on a regular basis.
It is worth understanding what cardiovascular health actually means in a broader context. The heart is a muscle, and like all muscles, it becomes stronger and more efficient with regular use. Cardiovascular disease remains the leading cause of death in the United States, responsible for roughly one in every five deaths each year according to the Centers for Disease Control and Prevention. Risk factors include high blood pressure, high cholesterol, type 2 diabetes, obesity, physical inactivity, and smoking. The good news is that many of these risk factors are directly influenced by lifestyle choices, and exercise addresses several of them at once.
High-intensity interval training, commonly referred to as HIIT, has gained significant scientific support over the past two decades. Research has shown that it can improve aerobic capacity, reduce blood pressure, improve insulin sensitivity, and support healthy cholesterol levels. The appeal of HIIT lies partly in its time efficiency — most sessions last between 15 and 30 minutes, making it accessible even for people with busy schedules. Moderate-intensity exercise like brisk walking, cycling, or swimming also delivers meaningful cardiovascular benefits and is an excellent starting point for those who are newer to regular physical activity.
The American Heart Association’s recommendation of 150 minutes of moderate activity per week is a widely cited benchmark, and meeting it consistently has been linked to a significantly lower risk of heart disease, stroke, and early death. Even people who start exercising later in life can see meaningful improvements in cardiovascular function within weeks. The heart is remarkably responsive to training, and the research consistently shows that some movement is far better than none.
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