When it comes to walking for heart health, Virginia Heart cardiologist Dr. Jonathan Segal, MD, says that any amount of walking is better than none at all. “At the very simplest, do what you can,” he shares, adding that the more you do, the better. In terms of how many times a week you should walk if you want to improve your heart health, UT Southwestern Medical Center cardiologistDr. Ijeoma Eleazu,MD, says the gold standard of advice to follow comes from the American Heart Association, which recommends aiming for at least 150 minutes per week of moderate-intensity aerobic activity, such as brisk walking, or 75 minutes of vigorous-intensity activity. “This breaks down to about 30 minutes a day, five days a week—enough to significantly reduce the risk of heart disease and stroke,” she explains.
With this in mind, people who want to improve their heart health should walk as much as possible, but at the very least walk for 30 minutes, five days a week. But even with this guideline in mind, it’s important to do what you can. “[The general] recommendation should be adjusted depending on your overall health, previous fitness or activity level or any orthopedic or balance problems that may make you prone to falling, any lung disease or any other health issues,” says Dr. Louise Spadaro, MD, a cardiologist at St. Francis Hospital, The Heart Center, adding that it’s best to talk with your healthcare provider before starting a new exercise program. Related: We Asked 3 Cardiologists About Their Go-To 5-Minute Habit for Heart Health and They All Had the Exact Same Answer
In terms of how quickly you should walk, Dr. Eleazu says should notice an increase in your heart rate, explaning, “Walking at a moderate pace—where you breathe heavier but can still hold a conversation—is linked to better cardiovascular outcomes. A brisker pace increases heart rate and circulation more effectively than a casual stroll."
How To Make Your Walks Even Better for Cardiovascular Health
If you want to take your walks to the next level and do even more to support your heart, all three cardiologists say there are a few ways to do it. Dr. Eleazu recommends doing speed walking intervals, alternating between bursts of quick walking followed by slower walking. This is a way to get your heart up, allow yourself time to recover and get your heart rate up once again.
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“I believe that any amount of activity has heart health benefits, so if you can’t follow the recommendations exactly, try to find ways during the day to take some extra steps,” Dr. Spardo says. “Use the stairs instead of the elevator, park farther from the entrance to stores or work, take a walk on your breaks and try not to sit in one place for too long.”
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Sources:
Dr. Jonathan Segal, MD, cardiologist at Virginia HeartDr. Ijeoma Eleazu, MD, cardiologist at UT Southwestern Medical CenterDr. Louise Spadaro, MD, cardiologist at St. Francis Hospital, The Heart Center Read More Details
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