Once you run the corner on 50, taking care of your heart becomes more important. The average age of a first heart attack is around 65 years old for men and 72 years old for women, according to the American Heart Association. However, heart attacks don't happen out of the blue, despite what you might see in the movies. Other cardiovascular conditions, like hypertension and high cholesterol, can develop much sooner and put you at a greater risk for having a heart attack.
Genetics plays a role in heart health, but so do things within our control, including our habits. Cardiologists agree that morning is a unique time for the heart.
"Morning habits matter because your body experiences a natural surge in blood pressure and stress hormones after waking, increasing the risk of cardiovascular events over time," explains Dr. Karishma Patwa, MD, a cardiologist with Manhattan Cardiology in NYC and labfinder.com contributor.
On the flipside, you can build a healthier heart through positive habits.
"A calm, structured start promotes physiologic stability, while a reactive, stress-driven start tends to persist throughout the day," says Dr. Gregory Mishkel, MD, a cardiologist and physician executive of the Endeavor Health Cardiovascular Institute. "It functions much like setting a thermostat—the system tends to maintain the level you establish early."
Unfortunately, cardiologists say one piece of your morning routine isn't doing your heart any favors, especially if you're 50+. Here's the morning habit people over 50 should stop doing immediately.
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The Worst Morning Habit for Heart Health Over 50, According to Cardiologists
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Stop scrolling through social media, the news and, yes, your work email, on your phone immediately after waking up.
"Our body follows natural circadian rhythms that govern our daily cycle," explains Dr. Cheng-Han Chen, MD, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center. "Stressful activities when you first wake up, such as high-stress activities on your phone, can affect these rhythms, and potentially affect your heart health."
Dr. Mishkel agrees and advises against checking high-stress things on your phone, like the news, when you wake up.
"It creates an immediate and unnecessary stress response," he says. "Emails, news and social media often trigger urgency and anxiety, activating both the sympathetic nervous system and the 'hypothalamus-pituitary-adrenal' axis. The result is increased heart rate, elevated blood pressure and higher cortisol levels. In effect, you are placing your cardiovascular system into 'fight-or-flight' mode before the day has even begun."
Dr. Mishkel suggests avoiding checking your phone for at least 20 to 30 minutes after waking up to prevent the early surge in cortisol and sympathetic activation.
Related: We Asked 3 Cardiologists About the Best Breakfast for Heart Health and They All Said the Same Thing
We often talk about how diet, exercise and smoking can affect the heart. Stress can get pigeonholed as a "mental health" problem only, but it's more than that.
"Stress, in the short-term, activates your body’s fight or flight response, which causes faster heart rates, high blood pressure and feelings of discomfort," Dr. Patwa says.
She notes that these uncomfortable feelings may include:
JitterinessPalpitationsShortness of breath Chest tightness"In more extreme cases, acute stress can trigger conditions such as Takotsubo cardiomyopathy, a condition known as a 'broken heart,' which mimics symptoms of a heart attack but is purely caused by an acute stress reaction," Dr. Mishkel says. "Over the long term, chronic stress acts as a risk multiplier."
Dr. Mishkel says stress can contribute to:
Sustained hypertensionDamage to the linings of blood vessels—known as endothelial dysfunctionInflammationAccelerated atherosclerosis (hardening of the arteries and build-up of plaque).Arrhythmias such as atrial fibrillationIncreased heart attack and stroke risk"Stress does not act in isolation—it amplifies existing cardiovascular risk factors," Dr. Mishkel states.
To be clear, we all experience stress. Waking up to an "oh-crap" moment that you slept through an alarm and are late for work once is unlikely to cause an issue. "Stress is unavoidable—but how we engage with it, especially at the start of the day, is a choice," he shares. "Small changes in morning habits can have a meaningful impact on long-term heart health."
In other words, you don't actually have to check X or TikTok before you get out of bed every single morning (or ever).
Related: Here’s Exactly What Happens to Your Blood Pressure When You Eat Blueberries
A 3-Step Heart-Healthy Morning Routine
Morning routines matter for heart health, so make sure yours is benefiting you. "The first 30–60 minutes of the day influence autonomic balance, blood pressure patterns and stress hormone levels," Dr. Mishkel says.
To build a morning routine that supports your heart, cardiologists suggest:
Engaging in controlled breathing or quiet time for five minutes. Dr. Mishkel recommends slow breathing, meditation or simply sitting quietly to activate the parasympathetic nervous system and lower heart rate and blood pressure.Filling up. Dr. Chen advises that you reach for water first thing, rather than your phone, to lower your risk of starting your day dehydrated. "I also recommend that people eat a well-balanced, heart-healthy breakfast rich in fiber, as this will set the stage for a nutritious day," Dr. Chen says.Getting in some light movement or an early morning workout. A short walk, stretching or basic mobility exercises all qualify, Dr. Mishkel says. This habit improves vascular function, regulates blood pressure and reduces stress hormone levels. That said, Dr. Mishkel shares it's important to log daily physical activity—period—regardless of when you do it.Up Next:
Related: We Asked 3 Cardiologists About the Best Afternoon Habit for Heart Health, and They All Said the Same Thing
Sources:
2025 Statistics Update – At-a-Glance Statistics. American Heart Association.Dr. Karishma Patwa, MD, a cardiologist with Manhattan Cardiology in NYC and labfinder.com contributorDr. Gregory Mishkel, MD, a cardiologist and physician executive of the Endeavor Health Cardiovascular InstituteDr. Cheng-Han Chen, MD, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical CenterMental Stress and Cardiovascular Health—Part I. Journal of Clinical Medicine.Hence then, the article about the morning habit people over 50 should break immediately according to cardiologists was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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