Protect your heart this winter: Movement matters more than you think

This story is contributed by Ballad Health for the Feb. 25, 2026 edition of Healthy Living. Click here to read the whole section. When the days get shorter and temperatures drop, people tend to slow down. But your heart doesn't take a break when the season changes. Keeping it strong starts with staying active. Cold weather causes blood vessels to tighten, which raises blood pressure and makes the heart work harder. For people with existing heart problems, that extra strain can increase the risk of chest pain or even a heart attack. Add in rich holiday foods and less movement, and the heart feels even more pressure. The good news is you do not need intense workouts to make a difference. A brisk walk around the block or a few minutes of stretching can help. Regular movement improves circulation, keeps blood pressure in check and supports healthy cholesterol levels. It also lowers stress and improves mood, which can be especially important when battling the winter blues. Aim for about 150 minutes of moderate activity each week. Break it into smaller sessions if that is easier. Indoor options like walking, cycling or swimming are good choices. If you head outside, dress in layers, wear sturdy shoes and keep an eye out for icy spots. Every bit of activity helps. Think of exercise as medicine for your heart. Each step strengthens the cardiovascular system and lowers risk factors. Start with something simple today. The heart is the body's most important muscle. Give it the care it needs by making movement part of your routine. Every step you take this season can help your health now and in the future. Remember, it's a marathon not a sprint. Little changes each day can get you to your goals. David C. Beckner, MD, is a cardiologist at Ballad Health CVA Heart Institute in Bristol, where he specializes in interventional cardiology and cardiovascular disease.