11 Research-Backed Habits to Prevent Heart Disease

2. Move regularly: aim for 150 minutes/week and sustain 10+ minute walking bouts

Cardiology guidelines recommend at least 150 minutes of moderate-intensity aerobic activity each week plus two days of muscle-strengthening exercise. Recent large studies emphasize that sustained walking bouts of 10–15 minutes provide clearer cardiovascular benefit than very short bursts. That means you don’t need long gym sessions to improve heart health; you can break activity into manageable chunks through your day. For example, take three 15-minute brisk walks during work breaks or after meals. Brisk walking raises your heart rate enough to improve circulation and blood pressure. Add resistance exercises twice a week — bodyweight squats, lunges, or light dumbbells — to build muscle and maintain metabolic health. Use a simple step counter or phone app to measure progress and set reachable weekly goals. If mornings are busy, try a short walk after lunch or a brisk stair climb between errands. For many, joining a neighborhood walking group or family step challenge offers accountability and social support, which helps sustain activity long-term. As always, start at a comfortable level and increase gradually to avoid injury.