With every step, walking offers benefits and is some of the best exercise for heart health. It can improve your cholesterol levels, blood pressure and energy levels, plus it can fight weight gain to improve heart health overall, explains the American Heart Association.
Walking for an average of 30 minutes or more a day can lower the risk of heart disease, stroke by 35% percent and Type 2 diabetes by 40%. It's not just your heart and muscles that benefit from walking. Regular physical activity can help: reduce your risk of heart disease and stroke.
Yes, it might seem a little too easy. But walking, especially speed walking, is a great way to strengthen your heart.
Better heart health
Walking briskly increases your heart rate, improves circulation and lowers your blood pressure. Research shows that stepping up your walking pace may cut your risk of dying from heart disease in half, when compared to people walking at a slow pace.
Aerobic Exercise
How much: Ideally, at least 30 minutes a day, at least five days a week. Examples: Brisk walking, running, swimming, cycling, playing tennis and jumping rope. Heart-pumping aerobic exercise is the kind that doctors have in mind when they recommend at least 150 minutes per week of moderate activity.
Regular exercise helps arteries by boosting the endothelial cells' nitric oxide production. And research suggests it may even do more. In mice, exercise stimulates the bone marrow to produce endothelial progenitor cells, which enter the bloodstream to replace aging endothelial cells and repair damaged arteries.
increased cardiovascular and pulmonary (heart and lung) fitness. reduced risk of heart disease and stroke. improved management of conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes. stronger bones and improved balance.
A healthy heart
The Heart Foundation tells us that walking for 30 minutes each day can reduce one's risk of heart disease and stroke by up to 35% and risk of type 2 diabetes by up to 40%.
You want to make your heart work a little harder every time, but not too hard. Start slowly. Choose an aerobic activity such as walking, swimming, light jogging, or biking. Do this at least 3 to 4 times a week.
It's never too late to benefit from exercise — even if it hasn't been a part of your life for many years. Physiological aging doesn't happen at the same rate for all people. People with the same actual age can vary considerably in how well their hearts and bodies respond to exercise.
The American Heart Association (AHA) recently released a scientific statement intended to help address disparities in opportunities to exercise to improve cardiovascular health for all Americans. The AHA suggests that even a short, 20-minute brisk walk each day can help people maintain cardiovascular health.
Check your target heart rate.
Your target heart rate during a moderate-intensity activity like brisk walking should be about 50% to 70% of your maximum heart rate (or 85-119 beats per minute for a 50 year old).
Stephen Hammill, a Cardiologist at the Mayo Clinic, a 10- to 15-minute brisk walk typically raises the heart rate to 110 to 120 beats per minute.
Walking, like all forms of exercise, can reduce stress and anxiety, improve mood and overall feelings of wellbeing, and can improve cognitive function. Walking can increase your focus, energy, executive functioning, and may even improve your memory and creativity.
Every step counts. A 2023 Northwestern Medicine study found that older adults (people aged 60 and older) who walk 6,000 to 9,000 steps per day had a 40% to 50% lower risk of cardiovascular disease, such as heart attack or stroke, compared to those who took 2,000 steps per day.
For example, regular brisk walking can help you: Maintain a healthy weight and lose body fat. Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes. Improve cardiovascular fitness.
There is no easy way to unclog an artery once plaque has built up. But, dietary choices, exercise, and avoiding smoking can improve cardiovascular health and stop blockages from worsening. In some cases, medication or surgery may be necessary.
Take the dog out. Go for a relaxing stroll. With every step, walking offers benefits and is some of the best exercise for heart health. It can improve your cholesterol levels, blood pressure and energy levels, plus it can fight weight gain to improve heart health overall, explains the American Heart Association.
Treatment will usually be needed for life. A cure may be possible when heart failure has a treatable cause. For example, if your heart valves are damaged, replacing or repairing them may cure the condition.
It may take about two months for your heart muscle to heal. But the scar tissue that remains can weaken your heart's pumping ability. Over time, this can lead to heart failure or other complications. Talk to your provider about the extent of heart damage and what you can expect going forward.