
Skip the Gym?
Here’s What It Could Mean for Your Heart in 30 Years
We all know that staying active is important for our health, but how much activity is really enough? Especially when it comes to preventing health problems down the road? A recent study sheds light on how physical activity during young adulthood impacts the risk of developing high blood pressure (AKA hypertension) later in life. The findings might surprise you and inspire you to get moving!
Researchers followed more than 5,000 young adults (ages 18 to 30) from different backgrounds for 30 years, starting in the mid-1980s. The participants had their physical activity levels tracked over the decades to see how those levels affected their chances of developing hypertension.
What Did the Researchers Discover?
Starting Strong Matters: Young adults who were less active at age 18 were more likely to develop hypertension later. For every dip in their activity levels, their odds of getting hypertension increased. Starting with a strong foundation of movement is key.
Keep It Up Over Time: Physical activity tends to decline as life gets busier (think work, family, and other responsibilities). But letting your activity level drop can increase your risk of hypertension.
Double the Minimum for Maximum Protection: Current physical activity guidelines suggest at least 150 minutes of moderate exercise per week. That’s great, but this study found that to really protect your heart, you may need to aim for twice that amount. Essentially, instead of taking a brisk walk for 30 minutes five days a week, try doubling it to an hour.
High blood pressure is a major risk factor for heart disease and stroke, two of the leading causes of death. The good news? You can take control now. This study is a powerful reminder that small, consistent actions in your younger years can pay off big-time later in life. And even if you’re not in your twenties anymore, it’s never too late to build up your physical activity levels.
Hare are some easy ways to move more:
Take a walk after dinner: Aim for 20-30 minutes, and invite your family to join you.
Dance it out: Put on your favorite playlist and have a mini dance party in your living room.
Stretch and strengthen while watching TV: Do some yoga poses or bodyweight exercises during commercial breaks.
Make it social: Join a local walking group or sign up for a dance or fitness class with friends.
Here at Dole, we’re all about fueling your healthy lifestyle. Pair your movement with a balanced diet rich in fruits and veggies to keep your heart and body thriving. Need some recipe inspiration? Check out our favorite heart-healthy meals this February, in honor of American Heart Month!
Published February 1, 2025