2. They don’t crash-diet or crash-work-out.
Jumping into these kinds of life-altering routine shifts is a no-go for Emily Lau, MD, MPH, a cardiologist and director of the Women’s Heart Health Program at Brigham and Women’s Hospital. As Dr. Lau tells SELF, “heart health is a marathon, not a sprint,” so anything you can’t sustain long-term is bound to bring little benefit.
And plenty of regimented diets and high-key workout plans can backfire, Dr. Lau says. Overloading on protein, for instance, can up your risk for plaque buildup; and restricting carbs can leave you missing key antioxidants, sending you down the path toward inflammation. Meanwhile, going beast-mode at the gym risks causing an injury that sidelines you from exercise for a while—which is ultimately worse for your heart.
Opting for consistency, instead, when it comes to regular physical activity and good nutrition, is the name of the game for Sergiu Darabant, MD, a cardiologist with Miami Cardiac & Vascular Institute, part of Baptist Health South Florida. Maintaining these habits long-term is what leads to “normal blood pressure, a healthy weight, and low cholesterol, which then lowers the incidence of heart disease and stroke,” Dr. Darabant tells SELF.
3. They don’t worry about having a “perfect” exercise routine.
Dr. Tolani used to hit the gym three to four times a week, often fitting in an hour-long workout class. But then her career picked up, she had kids, and she found herself waiting to move her body until she could make time for “a 45-minute Peloton ride or a five-mile run”—which rarely happened. Since then, she’s switched to embracing movement however she can do it: a 20-minute power walk, a handful of jumping jacks, dance parties with her kids.
Also crunched for time, Dr. Delphin does shorter bursts of high-key cardio like cycling and rowing a couple times a week. And Dr. Srinivasan peppers each day with activity by avoiding elevators. After all, there’s a measured heart benefit from just not being sedentary for long stretches. And research has consistently shown that some activity is better than none. For instance, just 15 minutes of low-key exercise daily can extend your lifespan, and 15 to 20 minutes of vigorous movement weekly can reduce your risk of dying from heart disease.
