The simple 20-minute workouts you should be doing at every age, from 20s to 80 and up

You’ve probably heard the phrase, “Exercise is the best medicine” — and for good reason.Regular movement improves sleep, boosts energy and supports mood while also strengthening the heart and lowering stress.It’s one of the most powerful tools for preventing, and even detecting, cardiovascular disease early, as symptoms such as shortness of breath often show up during activity before they’re noticeable at rest.Research shows that consistent, moderate-intensity exercise is more beneficial than infrequent bursts of high-intensity activity.That’s why I have devised simple 20-minute workout routines for every decade of life — short enough to fit into your day but designed to be done regularly to support long-term heart health.Most health organizations recommend at least 150 minutes of moderate-intensity aerobic activity per week, so think of these regimens as a strong, efficient base to build on.You’re essentially operating at peak heart health, so the goal is to build your cardiac reserve — creating a strong buffer against aging over time.Start with a three-minute dynamic warmup such as jumping jacks, running in place or high knees to get your heart rate up quickly.Then move into 12 minutes of high-intensity intervals, such as running or jumping rope.Alternate bursts of near-max effort with 30 seconds of easier recovery.

The goal is to push your heart rate up quickly, then let it come down during active recovery.Finish with five minutes of strength work.Try squats, planks or push-ups, with or without weights, to build a strong foundation that supports long-term cardiovascular health. This is a time when you’re managing early metabolic risk and improving the efficiency of your heart. Go for the three-minute warmup to get your body moving.

Then do 12 minutes of high-intensity interval training with minimal rest.This could look like strength circuits — squats, lunges, push-ups and step-ups — or vigorous cycling or rowing.The goal is to keep...