According to surveys, Americans walk between 65,000 and 110,000 miles during their lifetimes. And yet, astonishingly, fewer than half meet the levels of daily physical activity needed to experience substantial health benefits–and millions have an increased risk of developing heart issues.
But you can lower your risk. Read on to learn why you should consider speed walking to prevent heart disease, and discover practical tips to step up your game–literally.
How does walking help your heart?
Walking is one of the best exercises to boost heart health for several reasons. Many studies, including recent research conducted at Binghamton University, State University of New York, have shown that it can significantly reduce cardiovascular risk factors by:
- Supporting weight loss
- Lowering blood pressure
- Diminishing cholesterol
- Improving aerobic capacity and blood flow
- Boosting overall cardiovascular health
By walking, you can not only help prevent heart disease, but improve your overall health and well-being.
But will any form of walking do? Absolutely. However, it may be especially beneficial if you walk briskly.
The importance of speed walking to prevent heart disease
A study conducted by the National Institute for Health and Care Research (NIHR) Leicester Biomedical Research Centre in the United Kingdom found that speed walking is particularly powerful for heart health–potentially cutting your risk of dying from cardiovascular disease in half, compared to slower walkers.
According to Professor Tom Yates, principal investigator for the study, this doubled risk of heart-related death in slower walkers was consistent across genders, and was even unaffected by other common risk factors, such as:
- Smoking
- Body mass index
- Diet
- Sedentary lifestyle habits
“This suggests habitual walking pace is an independent predictor of heart-related death,” Yates said. He and his team suggest that a brisk pace is strongly linked to better overall levels of physical fitness and, by extension, a lower risk of heart problems.
So, if you’re concerned about your cardiovascular health, start weaving speed walking into your routine today. And if you want even more potent results, consider a unique exercise called Nordic walking.
Step it up with Nordic walking
A study published in the Canadian Journal of Cardiology suggests that Nordic walking could be a game-changer–even for those already struggling with coronary artery disease (CAD).
Involving the use of specially designed poles, this advanced form of walking engages not only your legs, but also your upper body, providing a more complete workout that strengthens your musculoskeletal as well as your cardiovascular system.
Researchers found that patients who incorporated Nordic walking into a 12-week rehabilitation program experienced greater health benefits than those who engaged in other forms of exercise, highlighting that:
- Nordic walking increased functional capacity (the ability to perform daily activities without undue fatigue) by 19%, while high intensity interval training (HIIT) and traditional moderate-to-vigorous continuous training (such as speed walking at 5 mph) increased it by 13% and 12%, respectively.
- Nordic walking is an accessible form of exercise that encourages an ongoing active lifestyle after rehabilitation (and for those with other physical limitations) because it doesn’t put excessive stress on the knees.
- Nordic walking can significantly improve your quality of life while living with CAD, while reducing your risk of future cardiovascular events.
These are key findings, according to the study’s lead investigator, Dr. Jennifer L. Reed. “Lower functional capacity predicts higher risk of future cardiovascular events in people with coronary artery disease,” she says. It’s considered a crucial measure of physical fitness, as it demonstrates the integrated efficiency of your cardiovascular, respiratory, and musculoskeletal system.
According to fellow researcher Dr. Carl J. Lavie, the addition of Nordic poles is also a simple, accessible way to boost energy expenditure and improve other “functional parameters such as posture, gait, and balance” that ordinary walking may not address.
No matter your preference, both speed walking and Nordic walking can strengthen your muscles and heart while supporting greater overall well-being. Just make sure you’re getting the right amount of exercise each week.
How much walking do we need for cardiovascular health?
The American Heart Association advises all adults to get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity each week–or a mix of the two. For walkers, this means maintaining a brisk pace that allows you to carry on a conversation, but not necessarily sing a song.
You can break that time up into small, manageable chunks. But if 10 minutes, three times a day, five days a week still feels too daunting, start even smaller. 10 minutes of speed walking once daily can significantly bolster your heart health, with the potential to increase the duration as your fitness level improves.
And if you own a pedometer or smart watch, track your progress. A recent review revealed that adults aged 60 and older who walked between 6,000 and 9,000 steps daily reduced their risk of cardiovascular issues (such as heart attacks or strokes) by 40% to 50%, compared to those who walked only 2,000 steps.
To put that into perspective, 6,000 steps are approximately 2.5 miles, and 9,000 steps are just over 4 miles. Try to hit these milestones at a pace that is brisk yet comfortable, being careful not to over-exert yourself.
Walking is more than a way to get from one place to another; it’s a powerful pathway to lasting cardiovascular health. By following the recommended exercise guidelines and speed walking or Nordic walking regularly, you’re taking major strides toward preventing heart disease.
Explore both types of exercise to see which you prefer, or even consider alternating to keep things interesting while continually supporting your well-being.
References:
Cardiovascular disease as a leading cause of death: how are pharmacists getting involved? – PMC
Heart disease deaths – Health, United States
Cardiovascular diseases (CVDs).
Walking – the first steps in cardiovascular disease prevention – PMC
Walking for Heart Health: A Study of Adult Women in Rural New York…: Ingenta Connect
Handgrip strength is inversely associated with fatal cardiovascular and all-cause mortality events
American Heart Association Recommendations for Physical Activity in Adults and Kids
Prospective Association of Daily Steps With Cardiovascular Disease: A Harmonized Meta-Analysis
Four Types of Exercise Can Improve Your Health and Physical Ability.
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