Most of us have tried at some point to overhaul our lifestyle all at once, cutting out processed foods, committing to daily gym sessions, or forcing ourselves to bed earlier. While those are all worthwhile goals, experts increasingly point out that it is often the simplest, most consistent everyday habits that make the biggest difference to long-term health. Cardiologists have now weighed in on the single habit they never skip themselves, and the answer might surprise you with how straightforward it really is.
The habit in question is daily movement. According to cardiologist Dr. Mohanakrishnan Sathyamoorthy, regular physical activity is the cornerstone of keeping the body functioning well as we age. “Movement, whether that’s walking, bodyweight exercises, active stretching, cycling, etc., is essential for maintaining optimal vascular, brain, heart, and musculoskeletal health,” he told Parade. The emphasis here is not on intensity or duration but on the simple act of moving the body each day without exception.
Dr. Alan Rozanski, a cardiologist and professor of medicine at the Icahn School of Medicine at Mount Sinai, echoes that sentiment and says walking is his personal non-negotiable. “Walking is my ‘non-negotiable’ form of movement because it’s simple, requires no equipment, and fits easily into everyday life,” he explained. For Dr. Rozanski, this means going out for a walk every single day, regardless of how busy his schedule gets, because he views consistency as the true engine of heart health.
His typical walks last between 30 and 45 minutes, but he also deliberately weaves smaller bursts of movement into the rest of his day. These include things like pacing while on phone calls or taking the stairs instead of the elevator whenever possible. “These small bouts of movement may seem insignificant, but research shows they add up in powerful ways when it comes to heart and metabolic health,” Dr. Rozanski noted. This approach makes it clear that you do not need to carve out hours at the gym to meaningfully support your cardiovascular system.
Both doctors stress that all forms of movement carry real benefits for the heart, but the key ingredient is showing up consistently over time. “The cardiovascular system responds positively to all types of movement, improving mood and brain function and helping regulate blood pressure, blood sugar, and inflammatory processes,” Dr. Rozanski said. The body, in other words, rewards the habit regardless of whether it takes the form of a swim, a bike ride, or simply a brisk walk around the neighborhood.
Dr. Rozanski is particularly enthusiastic about brisk walking as a standalone tool for reducing cardiovascular risk. “Brisk walking improves blood pressure, cholesterol levels, blood sugar control, and body composition, all of which reduce cardiovascular risk,” he concluded. It is a reminder that one of the most effective forms of medicine available to us requires no prescription and no gym membership.
Cardiovascular disease remains the leading cause of death in the United States, accounting for roughly one in every five deaths according to the Centers for Disease Control and Prevention. The heart is a muscle, and like any muscle, it responds to regular use by becoming stronger and more efficient over time. Aerobic exercise, even at moderate intensities like brisk walking, has been shown to lower resting heart rate, reduce arterial stiffness, and improve the body’s ability to manage cholesterol. The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity per week for adults, which works out to about 30 minutes on five days. Research has also shown that sedentary behavior, meaning long unbroken periods of sitting, is an independent risk factor for heart disease even among people who exercise regularly, which is why experts like Dr. Rozanski advocate for sprinkling movement throughout the entire day rather than concentrating it all in one block.
Share your thoughts on daily movement habits and heart health in the comments.
