Boost Your Heart Health With 1 Simple Swap, Cardiologist Says

It’s easy to get sucked into scrolling on social media, a habit that can take a toll on your mental and physical health.

Eyes glued to the phone, it’s a sedentary behavior that takes time away from exercise.

It also keeps your focus on a tiny screen, so you’re missing out on the healing power of nature even when outside.

But there’s a simple switch you can make to be healthier.

Cardiologist Tip of the Day: Swap 20 Minutes of Scrolling for a 20-Minute Walk

“Swap a few minutes of screen time for a brisk walk every morning, which will give you plenty of energy,” Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Health in Denver, Colorado, previously told TODAY.com.

It’s one of the ways cardiologists recommend keeping the heart healthy with simple lifestyle swaps.

Why It Matters

Children and teens who spend a lot of time in front of screens have a higher risk of cardiometabolic problems such as obesity, high blood pressure, high cholesterol and diabetes, according to research published in the Journal of the American Medical Association on August 6.

“There's a great deal of sitting time involved” when children and adults are glued to their phones and tablets, experts told the American Heart Association. Sitting for long periods of time has been linked with an increased risk of cancer and heart disease.

Social media use has also been linked to depression in both teens and adults.

While scrolling, people may be missing out on exercise to boost their mental and physical health. But walking comes with many benefits, such as improved heart health, weight loss and better mood, and it’s a simple exercise most people can do.

How to Get Started

Dr. Jayne Morgan, a cardiologist in Atlanta, suggested starting a walking program by picking three days a week and walking for 20 minutes each time, which adds up to an hour of exercise a week.

Build up to 30 minutes of exercise a day, Freeman recommended.

The Start TODAY app has many walking programs to keep you motivated.

Walking outside comes with the added benefit of being in nature.

“You want to look at different buildings, trees, birds, everything," N’Namdi Nelson, an exercise physiologist at NYU Langone’s Sports Performance Center, previously told TODAY.com.

"That’s going to be healthier for you than just looking at a screen all day.”

TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.