How many times a week to walk to improve your heart health, says cardiologists, initially appeared in a parade.
One of the best ways to keep your heart is free, lightweight and can be done anywhere: walking. There is no shortage of research, showing many ways to go to health. Some of the most important things: it has been found that regular blood pressure, helping you lose weight, maintain cognitive health and lower depression. Pretty impressive for someone who only requires a couple of sneakers!
You may already know that walking maintains your health, but you are wondering how often you should do it to actually take advantage of the benefits. Here’s what cardiologists say it’s important to keep in mind how often to walk in a week, how long your walks should be and how quickly you should go.
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How many times a week should you walk to improve heart health
When you need to walk for heart health, Virginia’s heart cardiologist Dr. Jonathan Segal, MDSays that any amount of walking is better than none. “Simply do what you can,” he shares, adding that the more you do, the better.
When it comes to how many times a week you should walk if you want to improve your heart health, UT Southwest Medical Center CardiologistDr. Improved in the picture,Md, Says the gold advice to be followed is from the American Heart Association, which recommends directing at least 150 minutes a week of moderate aerobic activity, such as lightning walking or 75 minutes of intense intensity.
“It breaks to about 30 minutes a day, five days a week – that is enough to significantly reduce the risk of heart disease and stroke,” she explains.
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With this in mind, people who want to improve their heart health should walk as much as possible, but at least 30 minutes, five days a week. But even with these guidelines, it is important to do what you can.
‘[The general] The recommendation should be adjusted in the light of your overall health, previous fitness or activity level, or any orthopedic or equilibrium problems that can force you to fall, any lung disease or other health problems, ”says says Dr. Louise Sedro, MD, Heart Center St. Francis Hospital’s cardiologist added that it is best to talk to your health care provider before starting a new exercise program.
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Although 30 -minute walks are particularly useful, dr. Eleazu says shorter walks also support heart health. “The most important is consistency and the recommended overall duration is displayed every week. Longer walks up to or even more than 30 minutes – are great and can devote time to reflection that can clear the mind, but shorter walks (even short – 5 to 10 minutes several times a day) help to break up in shorter, managed sessions,” she explains.
When it comes to how fast you should walk, Doctor Eleazu says you should notice an increase in your heart rhythm, explaining: “Walking at a medium pace – when you breathe harder, but you can still have a conversation – is associated with better cardiovascular results. High pace increases heart rate and circulation than accidental walks.”
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How to make your walks even better for cardiovascular health
If you want to go to the next level and do more to support your heart, all three cardiologists say there are several ways to do it.
Dr Eleazu recommends speeding intervals alternating between fast walking, followed by slower walking. This is a way to lift your heart, allow yourself to recover and increase your heart rhythm again.
Dr. Spadar says you can also increase your pedestrian distance. For example, if you are currently going one mile a day, you can gradually increase your distance to 1.5 miles. She adds that another way to overcome your walking game is to hit the trails because a coarser terrain requires more effort. If you have no trails next to you, choose the Hillier route.
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According to Dr. Eleazu, another way you can make your walks more complex is to wear a weighted vest. It complicates body work, which will be useful for the heart.
“I think any activity has heart health, so if you can’t follow the recommendations, try finding ways to take extra steps during the day,” says Dr. Kicks. “Use the stairs instead of the elevator, park away from the entrance to the shops or work, take a walk after breaks and try not to sit in one place for too long.”
The more active you are, the more your body will be useful – including the heart.
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Sources:
How many times a week to walk to improve your heart health, according to cardiologists, first appeared in the parade, 2025. June 8th
Initially, this story was reported by Parade 2025. June 8, where she first appeared.