About 335,000 Americans suffer repeat heart attacks each year, according to the American Heart Association. But new research suggests that adding just 30 minutes of physical activity a day could cut that risk by up to 60%.
The study, published in Circulation: Cardiovascular Quality and Outcomes, followed over 600 New York City patients who had been discharged after experiencing acute coronary syndrome, a condition that includes heart attacks and unstable angina.
Participants wore wrist trackers for 30 days to monitor movement and sleep. One year later, 8.2% had a second heart event or died. Those who were sedentary for more than 10 hours a day faced significantly higher risks. In contrast, those who replaced just 30 minutes of inactivity with exercise had 50% to 60% fewer repeat events.
“Even light movement makes a difference,” said Dr. Srihari Naidu, professor of cardiology at New York Medical College. “You don’t need intense workouts—just avoid being completely sedentary.”
Sleep also helped reduce risk, though to a lesser extent. Experts explained that inactivity harms vascular health, while movement improves blood flow, lowers blood pressure, and boosts mood.
Dr. Robert Segal of Manhattan Cardiology added that staying still too long can lead to insulin resistance and blood vessel damage. “Movement keeps the system flowing,” he said.
Once cleared by a doctor, survivors of heart events should slowly add activity to their day. Even standing or walking around can help.
“Your heart isn’t broken—it’s healing,” said Dr. Segal. “And small steps really do matter.”
While the study didn’t require participants to change their behavior, its findings align with previous research showing that physical activity aids recovery.
The bottom line: Doing anything other than sitting can make a real difference—lowering your chance of a repeat heart attack, even within a year.
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