“We now know the decade when men should and need to start prioritising heart health as preventative measures, and that decade is their 30s… The actions men take, or don't take, during this period can determine their cardiovascular health for the rest of their lives.”
“The good news is that even if you missed your 30s, starting now still delivers powerful benefits, right up till your 80s”
“Exercise isn't just about fitness or appearance, it's one of the most powerful forms of preventative medicine available… The earlier men prioritise movement, the greater the protective effect. The message is simple: don't wait for symptoms. Prevention starts now.”
New international research has identified a clear turning point in men's heart health, and it's earlier than most expect.
A long-term study from Northwestern University has found that men's risk of heart disease begins accelerating significantly from around age 35, establishing the mid-30s as a critical decade for prevention.
“We now know the decade when men should and need to start prioritising heart health as preventative measures, and that decade is their 30s,” says Exercise New Zealand Chief Executive Richard Beddie.
“The actions men take, or don't take, during this period can determine their cardiovascular health for the rest of their lives.”
The study tracked cardiovascular risk across adulthood and found men reach clinically significant risk levels earlier than women, even when traditional risk factors are accounted for. This reinforces the importance of early lifestyle-based prevention, particularly regular physical activity.
International evidence consistently shows exercise improves blood pressure, cholesterol levels, insulin sensitivity, and body composition, while increasing cardiorespiratory fitness, one of the strongest predictors of longevity and reduced heart disease risk.
However, many men reduce their activity levels during their 30s due to work demands, parenting, and time pressures, precisely when prevention is most effective. Importantly, Exercise New Zealand emphasises that while the 30s represent an optimal window for prevention, it is never too late to benefit from exercise.
This ground-breaking research is particularly concerning given current participation levels in Aotearoa. According to the latest Ministry of Health survey, less than half of all adults meet the recommended physical activity guidelines. Additionally, only around half of all men achieve the minimum level of exercise needed to protect their heart health and reduce their risk of chronic disease.
“The good news is that even if you missed your 30s, starting now still delivers powerful benefits,” says Beddie. Research highlighted in ScienceDaily consistently shows that improving fitness at any age, even into your 70s and 80s, can significantly reduce the risk of heart disease and extend quality of life. While the 30s are an ideal time to begin prioritising heart health, the most important thing is simply starting, wherever you are now. The human body responds positively to movement at any age.
What Men Should Be Doing: Before, During, and After Their 30s
Exercise New Zealand is encouraging men to view their 30s as a pivotal opportunity to protect their future health, with clear guidance across life stages:
Before your 30s: Build the habit
Establish regular physical activity as part of your identity and lifestyle. Consistency is more important than intensity.
During your 30s: Protect your future
Prioritise structured exercise, grow muscle mass, and support cardiovascular fitness. This is the decade where prevention has the greatest long-term impact.
After your 30s: Maintain and strengthen
Continue regular exercise to slow age-related decline, protect heart function, prioritise growing/maintaining muscle mass to maintain independence and quality of life.
“Exercise isn't just about fitness or appearance, it's one of the most powerful forms of preventative medicine available,” says Beddie. “The earlier men prioritise movement, the greater the protective effect. The message is simple: don't wait for symptoms. Prevention starts now.”