Walking is a highly accessible and simple way to maintain or improve cardiovascular health. It is free, requires no special skills or equipment, and stands as one of the safest forms of physical activity, offering numerous additional physical and mental health benefits.
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"Walking has always been essential for human health and survival, from hunting and gathering traditions to working on farms. However, we have lived a sedentary lifestyle for the past century, which has led to a rise in heart disease, stroke, heart attacks, high blood pressure, and cholesterol," said Dr. Hicham Skali, a cardiologist at Mass General Brigham, according to the medical and research institution's website.
He added: "Walking is a necessary function for our bodies and can help prevent these conditions. It is natural, and it is just as important for survival today as it was 100 years ago."
How Walking Benefits Your Heart
The cardiovascular benefits of regular walking include: lowering cholesterol, reducing blood pressure, decreasing the risk of premature death, improving arterial health, and preventing weight gain. It also offers several other benefits, such as:
Increasing energy and enhancing mood.
Promoting mental clarity.
Improving sleep quality.
Preventing other conditions like diabetes, dementia, certain types of cancer, and infectious diseases.
Reducing bodily inflammation and stress.
Strengthening bones.
"All of these health issues interact with one another," Dr. Skali notes. "Obese patients are more likely to develop high blood pressure, and patients with high blood pressure are more susceptible to diabetes, sleep apnea, and depression. They also face a higher risk of cancer and premature death. Walking improves all of these conditions, ultimately leading to better health."
How Much Time Do You Need to Walk?
If you are just starting a walking routine, consult your general practitioner, a cardiologist, an exercise physiologist, or a physical therapist. Dr. Skali says they can help you design a customized walking program tailored to your specific needs and capabilities, addressing key questions regarding intensity, pace, duration, and frequency.
In general, Dr. Skali recommends beginning with short, light walks, then gradually increasing both duration and pace over time. Ultimately, aim to meet the American Heart Association’s recommendation of at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week.
The US National Heart, Lung, and Blood Institute offers a sample 12-week walking program designed to help individuals gradually increase their walking time to 175 minutes per week. It starts with short, 10-minute strolls 4 days a week, including a warm-up and cool-down, and builds up to 35 minutes of brisk walking 5 days a week.
Despite the popular emphasis on hitting 10,000 steps a day, Dr. Skali clarifies that reaching this specific number is not necessary to reap the rewards. "Any kind of walking is better than no walking at all," he said. "If walking 10,000 steps feels like too daunting a goal, you might think it's not worth trying. However, studies show that people gain health benefits even with just 4,000 steps."
Tips to Increase Your Daily Step Count
Finding time for physical activity can be challenging, particularly for individuals with busy schedules and sedentary jobs. Dr. Skali encourages looking for pockets of free time throughout the day to sneak in extra steps, as short walking sessions can accumulate toward your overall goal.
"We spend so much time sitting in front of computers and in our cars. Now, with more people working from home, we are even less inclined to walk. Every small step makes a difference," Dr. Skali said.
Consider parking further away from stores and walking to the entrance, or taking frequent breaks from your desk to use the restroom. If you work in an office building, try using the restroom on the floor above or below yours, making sure to take the stairs. At the supermarket, take the scenic route to get the items you need.
Try these additional tips to boost your walking for heart health:
Multitask during long walks: Catch up with a friend over the phone or listen to a podcast to pass the time.
Find a walking buddy: Encourage friends or coworkers to walk daily, or start a walking club.
Set reminders: Use a timer to remind yourself to stand up and move several times throughout the day.
Walk a pet: Take your own dog or a neighbor's pet for a walk.
Track your progress: Wear a pedometer or use your smartphone or smartwatch to track your steps and set your goals.
Dr. Skali emphasizes that walking can benefit even those with existing heart muscle damage, reassuring patients that exercise will not worsen their cardiac condition. However, you should consult your doctor to develop a safe, effective, and personalized walking plan.
"Many people believe that if they already have heart disease, the damage is done or it's too late," Dr. Skali said. Yet, walking helps cardiac patients in multiple ways: "It strengthens the heart muscle, gradually alleviates symptoms, and reduces the risk of cardiovascular death. It is better than any available drug."
