OPINION: Prioritize cardiovascular fitness on World Heart Day

World Heart Day (Sept. 29) is a global call to action to protect one of our most vital organs. As the world’s leading cause of death, cardiovascular disease touches the lives of almost everyone. This observance encourages us to pause, reflect and recommit to heart-healthy habits that are not far out of reach.

The first step in creating this plan is to learn your numbers. According to the American Heart Association, over a third of U.S. adults have high cholesterol, and nearly 50% of U.S. adults suffer from hypertension or consistently high blood pressure that strains the heart and arteries. A simple way to start is by getting bloodwork done to check your cholesterol, blood sugar and other key indicators. Talk to your doctor and use this day as a starting point.

It’s also important to speak to your relatives regarding your family’s history of cardiovascular disease and its associated health factors to better understand your risk. Some heart conditions can be genetic, making it especially important to know your family history so you and your doctor can take proactive steps.

Once you have a personal assessment, understand that a wellness plan doesn’t need to be complicated. For most people, simple steps like drinking enough water, eating healthy and participating in moderate physical exercise at least three times a week are enough to make a substantial impact.

Exercise is one of the most powerful tools for heart health. Strength training activities that combine full-body movement with muscle activation — like high-intensity interval training (HITT) — are particularly effective at building heart resilience by burning fat and building muscle, helping to reduce LDL (bad cholesterol) and increase HDL (good cholesterol).

Most importantly, all exercise helps to manage stress. Over a third of the American population reported feeling overwhelmed by stress most days. This type of stress, called chronic stress, can trigger palpitations, inflammation, angina and other serious heart issues. Finding outlets for your stress, including physical exercise, not only reduces these symptoms, but also improves mood and sleep.

Starting small, such as implementing a daily walk or joining a low-impact fitness class, can make a huge difference in your personal health journey. Many fitness centers offer accessible options to help people get moving in ways that work for them. Going to a gym may also provide certain convenience factors that boost your likelihood of factoring heart health into your everyday routine. For example, climate-controlled environments make cardiovascular exercises, including running, more accessible during hot summer months and the cold winter season.

Going to the gym can help build resilience through consistency by offering a stable environment for people to work out year-round without distractions. Gyms may also provide members with access to certified trainers who can provide professional guidance to help members achieve their personal goals. Whether at home, outdoors or in the gym, heart health is built one exercise at a time .

On World Heart Day 2025, we are reminded that cardiovascular wellness must be a priority in each of our lives. By moving more, stressing less and staying aware, we protect our hearts and inspire others to do the same.