Optimizing your heart health rarely seems simple. Deciphering all the medical jargon, different metrics, and complicated math for the ideal nutritional intake can feel like a Herculean mental task. So, if there’s anything simple we can do to improve our cardiovascular functions and reduce the risk of a heart attack, it’s a big relief.
My dad, preventative cardiologist and research scientist at NYU Langone Center for the Prevention of Cardiovascular Disease Edward Fisher, MD PhD, can definitely discuss the science of heart disease in granular complexity — but these are not usually the times when I, a layperson, am able to glean an applicable lifestyle tip about heart health from him. These, I learn more through his own habits.
While he’s not always the immaculate model of health (the man can’t help it if he loves barbecue and the occasional long walk with a pipe), I’ve seen him make a few simple but significant efforts for the sake of his heart that I can easily adopt, like increasing his daily physical activity to keep his ticker in tip-top ticking shape.
The One Simple Habit My Cardiologist Dad Swears By
For your heart health (and overall health) my dad recommends getting frequent incremental exercise. what does that mean, exactly? “Look for small opportunities to get more regular physical activity,” he says, “which doesn’t have to be done at the gym or with a trainer.” Think simple things, like going up a few flights of stairs instead of using the elevator, parking farther away from where you’re going, and taking a meeting outside on a walk.
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According to the American Heart Association (AHA), sitting less and getting more exercise—even just walking—is “one of the best ways to keep your body healthy and release stress,” with the ability not only to lower your chances of heart disease but also to boost your mood, increase your energy, and improve your sleep quality.
I’ve witnessed my physician-scientist dad practice what he preaches as he takes a few laps around the house (or even just the kitchen island) trying to ratchet up his daily step count. Sure, he looks a little kooky, but he made such a dent in his weight-loss efforts when he started wearing a FitBit and incorporating a few heart-healthy diet modifications (like swapping hotdogs for more salads and fish) that he actually won a “Lifestyle Change Award” from the local AHA chapter.
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If You’re Intimidated…
If hitting the full 10,000-step target (commonly touted as the magic number) is daunting, you should know that any additional effort is better than none. In a 2023 study, the AHA found that taking just 500 extra steps a day led to a 14% decrease in risk of heart disease, stroke, or heart failure in adults 70 and older, and those who took 4,500 steps per day had a 77% lower observed risk of experiencing a cardiovascular disease-related event than those who walked just 2,000 steps per day.
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These are “significant cardiovascular benefits,” according to the study’s lead researcher, Erin E. Dooley, PhD, an assistant researcher of epidemiology at the University of Alabama at Birmingham. “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,” Dooley said.
To weave more walking into my day in manageable ways, I try to take a short stroll after meals (which helps with digestion, too). If you work from an office, maybe you could get up from your desk and walk to refill your water glass every hour (another small exertion with double health benefits). Some people who have trouble squeezing exercise into busy schedules might also try buying a walking pad to use while working and making calls or an under-desk mini exercise bike.
Trust me, my dad’s “incremental exercise” habit is actually incredibly easy to keep up with once you get the hang of it—and it will make a huge difference in your overall health long-term.
Next up: ‘I’m 65 and In the Best Shape of My Life—Here’s the Afternoon Snack I Eat Almost Every Day’
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