If you’ve survived a heart attack, here’s encouraging news: adding just 30 minutes of daily movement could cut your risk of another cardiac event in half.
A new study published in Circulation: Cardiovascular Quality and Outcomes followed over 600 patients discharged from New York City emergency rooms after experiencing symptoms of acute coronary syndrome, including heart attacks and unstable angina. Using wrist-worn accelerometers, researchers tracked each participant’s movement and sleep for 30 days. The result? Those who swapped 30 minutes of sedentary time for moderate activity reduced their risk of another event or death by 50–60% within a year.
The most vulnerable group? People who sit for over 10 hours a day. “Even light activity like walking or household chores made a big difference,” said Dr. Srihari Naidu, professor of cardiology at New York Medical College.
Sleep also offered benefits. Replacing sedentary time with extra rest showed protective effects—likely because sleep helps regulate blood pressure, reduce stress, and promote heart healing.
According to cardiologist Dr. Robert Segal, prolonged periods of inactivity can lead to “sluggish” blood flow, similar to a blocked stream. “Debris builds up—glucose, fats, even clots—raising the risk for another heart event.”
Importantly, this isn’t about training for a marathon. “You don’t have to be a weekend warrior,” Naidu said. “A daily stroll can work wonders.”
While the study didn’t test a prescribed fitness plan, both experts agree that cardiac rehab programs, light exercise, and breaking up long periods of sitting can be powerful tools in recovery. Consult your doctor before starting any new activity, but remember: simply getting up and moving can be one of the most effective heart-protecting choices you make.