IIn your 20s and 30s, heart disease can seem like a distant thought. more common among people aged 75 and older than any other age group.
But there's good reason to start thinking about your heart health decades earlier: “While young people often associate heart disease with people their parents' and grandparents' ages, it's never too early to start prevention,” says Dr. Nieka Goldberg, a cardiologist, author, and clinical assistant professor at NYU Grossman School of Medicine. “In fact, 80% of heart disease can be prevented.”
If there’s one thing you can do for your heart when you’re younger, it’s increase your physical activity, experts agree. “Exercise is the foundation of heart disease prevention, and a combination of aerobic exercise and strength training has been shown to have the greatest impact on heart disease prevention and treatment,” says Goldberg. That’s because physical activity challenges your heart and lungs, helping them adapt to stress and get stronger over time.
Regular exercise is also a step in the American Heart Association (AHA) program. 8 Basic Life Principlesa list of eight essential habits for maintaining optimal cardiovascular health. In addition to staying active, the list also includes eating nutritious foods; controlling blood pressure, cholesterol, and blood sugar; maintaining a healthy weight; not smoking; and getting enough sleep.
Starting with physical activity, it's likely to carry over into other areas, says Dr. Kate Churchwell, president of the AHA. “If you stay active, it's likely to improve your sleep, it's likely to help you in terms of thinking about your nutrition. It's going to help in terms of lowering your blood pressure, controlling your lipid status, your weight… and hopefully keep you from having other problems like tobacco use.”
How to Exercise (At Least) More
You don’t have to suddenly become a runner or join a gym if that’s not your style. You can focus on simply moving more throughout the day, says Churchwell. Take another walk with your dog, meet a friend for a walk instead of going out for drinks, finally try pickleball, or sign up for a dance class. Even just 20 extra minutes of activity a day is a great benchmark to aim for, he says.
The key is not to go too hard, too fast. “The idea here is that you want to establish lifestyle changes that will truly be with you for life,” says Dr. Nishant Shah, a preventive cardiologist and associate professor at the 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 in six months.”
Read more: How to Make Your Partner Stop Snoring
Creating a lifelong fitness plan means identifying forms of exercise that you truly enjoy; it’s okay if CrossFit isn’t your thing. “Take the time to find activities that you enjoy so that they don’t feel like a chore,” says Goldberg.
Gradually increase the time to 150 minutes of moderate or 75 minutes of intense cardio, plus two strength training sessions per week. This is the general AHA recommendations for general health and well-being.
You can modify and tailor 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 a certified fitness professional who can guide you. “Start small and build from there: Consistency is key, so it’s important to make sure your exercise program is doable based on your current lifestyle and commitments,” she says.
It can be harder to start exercising as you age, so it may be easier to maintain it throughout your life if you make it a habit in your 20s or 30s. “When you maintain an exercise habit at an earlier age, it just feels normal to you,” Shah says.
Read more: How to Be More Spontaneous as a Busy Adult
Finding the time can be challenging, though, he admits. Try setting aside 30 to 60 minutes a day for exercise, just like you would for any other commitment or meeting, and stick to it, he says.
If you already exercise, continue to improve your cardiovascular fitness and strength. Get even more benefits from your exercise 300 (or more) minutes of physical activity per week.
Shah offers one caveat to the “exercise first” mentality: If you use tobacco, the most important heart-healthy habit for you, no matter your age, is to quit. While only about 5% to 12% of Americans in their 20s and 30s currently smoke, 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 you start exercising. Smoking related to about a third of deaths are related to heart disease.
And whether or not you're ready for some heart-healthy changes, talk to your family about any heart health issues in your family tree — especially in your immediate family. “Often, when I see patients at this age, they’re unaware of any conditions that run in their family,” says Dr. Maxime Olivier, a cardiologist at the Orlando Health Heart and Vascular Institute. “A good family history is very important in determining whether they have an increased risk of premature coronary artery disease, heart disease, or even sudden cardiac death. While the implications may seem distant, there are patients who may develop heart disease as early as their 20s or 30s or even earlier, often reflecting their genetics and/or lifestyle.”