Staying active and managing your weight are two of the most important things you can do to protect your heart and overall health. Just walking for 30 minutes a day can cut your risk of having a heart attack in half, especially as you get older. Studies show that being fit in your 40s and 50s lowers your risk of dying from heart problems later on. Experts recommend getting at least 150 minutes of moderate exercise (like brisk walking) or 75 minutes of intense exercise (like running) every week.
Exercise isn’t just good for your heart—it helps keep your weight under control, improves brain function, strengthens bones, and lowers your risk of diseases like cancer, diabetes, and depression. Even kids as young as 3 can benefit from being active. For older adults, exercise should also include balance and strength training to help prevent falls. Pregnant women are also encouraged to stay active to avoid gaining too much weight and to lower the risk of complications.
You don’t have to do intense workouts—just moving more in your daily life helps. Even 15 minutes a day can make a big difference. A healthy weight is also important. Doctors recommend a body mass index (BMI) between 18.5 and 24.9, and keeping your waist under 40 inches (men) or 35 inches (women). Losing even 5–10% of your weight can improve your blood pressure, cholesterol, and blood sugar. Regular check-ups and a mix of exercise, healthy eating, and support can help you stay on track. The bottom line: moving your body and maintaining a healthy weight can help you live longer and feel better.
