Early Exercise: A Key to Lifelong Heart Health
New research emphasizes the importance of maintaining exercise habits throughout young adulthood to stave off high blood pressure in later years. The study suggests that consistent physical activity in your twenties and thirties might be more crucial than previously thought for long-term cardiovascular health.
The Exercise Equation
A study involving over 5,000 individuals across four U.S. cities has revealed that early exercise habits are linked to reduced risks of hypertension as people age. According to the research, it is vital to keep exercise levels up during young adulthood, potentially at a higher level than the current recommendations, to prevent hypertension. Kirsten Bibbins-Domingo, a study author, said these patterns change with age.
“Maintaining physical activity during young adulthood – at higher levels than previously recommended – may be particularly important” for preventing hypertension.
—Kirsten Bibbins-Domingo, Epidemiologist
The World Health Organization reports that approximately one in four men and one in five women grapple with high blood pressure. This widespread issue, often symptomless, elevates the risk of heart attacks and strokes, and it is also a risk factor for dementia (WHO 2024).
Exercise Habits Over Time
The study tracked the health of over 5,100 adults for three decades, examining their exercise patterns, smoking habits, and alcohol consumption. Blood pressure readings were taken at clinical assessments. Participants were categorized by race and gender.

Researchers noted that activity levels decreased between ages 18 and 40 across all groups. Hypertension rates increased as physical activity declined over subsequent decades. This suggests that health promotion programs designed to boost exercise could be valuable in young adulthood to prevent hypertension, researchers say. Lead author Jason Nagata, a UCSF expert, said, “Nearly half of our participants in young adulthood had suboptimal levels of physical activity, which was significantly associated with the onset of hypertension, indicating that we need to raise the minimum standard for physical activity.”
The Impact of Activity Levels
People who exercised for five hours weekly during early adulthood—double the suggested minimum—had a significantly lower risk of hypertension, particularly if they maintained those habits up to age 60. Researchers wrote in their paper that “Achieving at least twice the current minimum adult [physical activity] guidelines may be more beneficial for the prevention of hypertension than simply meeting the minimum guidelines.”
Socioeconomic and Racial Disparities
The study also highlighted notable health disparities between Black and White participants. While physical activity levels plateaued among White individuals at age 40, they continued to decline among Black participants. By age 60, between 80% to 90% of Black men and women had hypertension, compared to about 70% of White men and around half of White women.
According to the findings, a number of socioeconomic factors were associated with these racial disparities. Jason Nagata said, “Although Black male youth may have high engagement in sports, socioeconomic factors, neighborhood environments, and work or family responsibilities may prevent continued engagement in physical activity through adulthood.”