The 1 Heart Health Habit You Should Start When You’re Young

IIn your 20s and 30s, heart disease can seem like a distant concern. That’s it most common among people aged 75 and over than in any other age group.

But there’s good reason to think about your heart health decades in advance: “Although young adults often associate heart disease with people their parents’ and grandparents’ ages, it’s never too early to start prevention,” says Dr. Nieca Goldberg , cardiologist, author and clinical associate professor at NYU Grossman School of Medicine. “In truth, 80% of heart disease is preventable.”

If there’s only one thing you do for your heart when you’re young, it should be increase your physical activity, experts agree. “Exercise is the cornerstone of heart disease prevention, and combining aerobic exercise with resistance training has been shown to have the greatest impact on preventing and controlling heart disease,” says Goldberg. This is because physical activity taxes the heart and lungs, helping them adapt to stress and get stronger over time.

Exercising regularly is also a step in the American Heart Association (AHA) plan. Essentials of Life 8a list of eight health behaviors crucial to maintaining optimal cardiovascular health. In addition to staying active, the list also includes a nutritious diet; manage your blood pressure, cholesterol and blood sugar; maintain a healthy weight; stop smoking; and get plenty of sleep.

Starting with physical activity will likely work its way into these other areas, says Dr. Keith Churchwell, president of the AHA. “If you stay active, it will probably help with your sleep, it will probably help you think properly about your diet. This will help lower your blood pressure, control your lipid status, your weight… and hopefully keep you away from other problems like tobacco use.”

How to exercise (even just a little) more

You don’t have to suddenly become a runner or join a gym if that’s not your style. For starters, you can simply focus on moving more throughout the day, says Churchwell. Take an extra walk with your dog, find a friend to hang out with instead of grabbing a drink, finally try pickleball or sign up for a dance class. Even just 20 more minutes of activity a day is an excellent benchmark to aim for, he says.

It’s important not to go too hard, too fast. “The idea here is that you want to establish lifestyle changes that will actually last a lifetime,” says Dr. Nishant Shah, a preventive cardiologist and assistant professor at Duke University School of Medicine and the Duke Cardiometabolic Prevention Clinic. “Whatever you decide to do now, don’t do it with the intention of stopping six months later.”

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Establishing a lifelong fitness plan means identifying forms of exercise that you really enjoy; It’s okay if CrossFit isn’t your thing. “Spend time to find activities you enjoy so it doesn’t feel like a chore,” says Goldberg.

Gradually increase to at least 150 minutes of moderate cardiovascular activity or 75 minutes of vigorous cardiovascular activity, plus two strength training sessions per week. This is the general AHA recommendation for general health and well-being.

You can modify and adapt your exercise program to your specific needs, abilities, interests, and fitness level, says Goldberg. If you’re not sure how to get started, talk to your doctor or certified fitness professional who can guide you. “Start small and build from there: Consistency is key, so it’s important to ensure your routine is manageable based on your lifestyle and current commitments,” she says.

It can become more difficult to start a physical activity routine as you get older, so it may be easier to maintain it for life if you create the habit in your 20s or 30s. “When you maintain the habit of exercising from a young age, it is normal for you,” says Shah.

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Finding time can be difficult, though, he admits. Try setting aside 30 to 60 minutes of your day for exercise, as you would for any other appointment or meeting, and then stick to it, he says.

If you already exercise, continue developing your cardiovascular fitness and strength. There are even greater benefits to obtaining 300 (or more) minutes per week of physical activity.

Shah offers a caveat to the exercise-first mentality: If you use tobacco, the most important habit for heart health, regardless of your age, is to quit. Although only about 5 to 12% of Americans in their 20s and 30s smoke now, according to a 2023 report in JAMA Health ForumIt’s still the most important habit to break for your heart and overall health, he says, even before starting an exercise routine. Smoking is linked to about a third of deaths related to heart disease.

And whether or not you’re ready to make some heart-healthy changes, talk to your relatives about any heart health issues in your family tree — especially your first-degree relatives. “Often when I see patients in this age group, they are unaware of any familial conditions,” says Dr. Maxim Olivier, cardiologist at Orlando Health Heart and Vascular Institute. “A good family history is very important in determining whether they are at increased risk of premature coronary artery disease, heart disease or even sudden cardiac death. Although the ramifications may seem distant, there are patients who can develop heart disease in their 20s and 30s, and even younger, which is often a reflection of their genetic predisposition and/or lifestyle.”