Walk Your Way to a Healthy Heart
Walking. You’ve done it for as long as you can remember. It’s a simple and low-cost form of exercise—and it’s a great way to keep your heart healthy.
In fact, regular walking may reduce the risk factors for heart disease. Moving your feet can improve cholesterol levels, lower blood pressure, reduce stress, and burn extra calories.
A study of more than 73,000 postmenopausal women found that walking briskly at least 2 1/2 hours a week reduced women’s risk of developing heart disease by 30%.
How Much Should You Walk?
Walking as little as one hour a week can make a difference in lowering your risk for heart disease, particularly if you are inactive. But most experts recommend moderately intense exercise to prevent chronic health problems, such as heart disease. Try brisk walking for at least 30 minutes most days of the week.
And keep the pace up because brisk walking—three to four miles an hour—can reduce your risk for heart disease more than walking at an easy pace.
Is Walking for Everyone?
Regular walking can help prevent heart disease as well as improve the health of people already diagnosed with heart disease. But be sure to talk to your doctor before you start any exercise program, particularly if you have heart disease or another medical condition, such as high blood pressure, diabetes, or arthritis. Together, you can decide on how far—and fast—a walk you need to keep a healthy heart.
How to Fit a Walk into Your Daily Routine
If you’re like many people, you may think you just can’t find the time to take a daily walk. Here are some quick and easy tips to help you fit walking into your regular routine.
- Keep a pair of comfortable walking or athletic shoes at home and work.
- Plan a walk as part of your daily commute.
- Park at the far end of the parking lot and walk the rest of the way to your destination.
- Skip the elevator and take the stairs.
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