Exercise: 3 Easy Steps to Prevent Heart Disease

Heart disease remains the leading cause of death worldwide, but the good news is that it’s also one of the most preventable. Incorporating regular exercise into your routine is one of the most powerful steps to protect your heart. And while the science of heart health can seem complex, making meaningful changes doesn’t have to be. Here are three actionable steps to get started today.

Step 1: Find Your 30

The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity each week—just 30 minutes a day, five days a week. The key is consistency, whether it’s a brisk walk, a jog, or your favorite group fitness class.

Actionable Tip: Struggling to find time? Break it into chunks. Try three 10-minute walks after meals or two 15-minute sessions: one in the morning and another in the evening. Your heart doesn’t mind how you split it up—it just needs the movement!

Step 2: Strengthen Your Heart with Resistance Training

Cardio often takes center stage in heart health conversations, but resistance training plays a critical role, too. Strength training reduces visceral fat (the dangerous fat around your organs), improves blood sugar control, and lowers blood pressure—all key factors in reducing heart disease risk.

Actionable Tip: Aim for two strength-training sessions per week. This could mean free weights, resistance bands, or bodyweight exercises like push-ups and squats. If you’re new to this, start with light weights and focus on form to avoid injury.

Step 3: Make It Fun and Social

Exercise shouldn’t feel like a chore. The more you enjoy it, the more likely you will stick with it. Activities like dancing, hiking, or joining a group workout at your local gym can transform movement into something you look forward to.

Actionable Tip: Invite a friend or family member to join you. Social support keeps you accountable and boosts your mental health, an essential component of heart health. Many gyms, including 24 Hour Fitness, offer free trials or buddy passes so you can bring someone along.

You don’t need to overhaul your life to protect your heart. Small, consistent changes to your fitness routine can make a significant impact over time. By committing to 30 minutes of movement, incorporating strength training, and finding ways to enjoy the process, you’re not just exercising but investing in your health and future.