Exactly how many minutes of walking you need to do a day to increase your heart health at first in a parade.
There is a tendency to increase when the health goal is achieved. Every day you undertake to go to the gym, completely cut sugar, meditate every morning … Sounds good? Although drastic changes in diet and lifestyle to improve health are not necessarily bad, this is certainly not the only way to maintain your body. For example, if you want to improve your cardiovascular health, the commitment to walk every day is a great place to start.
If your heart health is your goal, you may be wondering what effect you can have. “Physical activity – even just walking – is one of the most powerful things you can do for your heart health,” says Dr. Michael Fattouh, MD, Montefiore Einstein’s cardiologist.
Dr. Fattour explains that being active supports heart health in several main ways. ‘[It] Helps reduce blood pressure and lose weight, improve your body’s reaction to insulin, reduce inflammation and the list actually continues. The point is that those who remain active live longer and are less prone to heart attacks, ”he says.
It is good that we know that walking can improve heart health. But how many minutes do we really need to benefit? Here’s what cardiologists say.
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How many minutes a day should you walk to increase your heart health?
The relationship between walking and heart health is clear. But how long should your walks be? Dr. Michael Barry, MdIs it A cardiologist and partner with Clearwater cardiovascular consultants say that the American Heart Association Guidelines are a good recommendation.
These guidelines are recommended to get involved in at least 150 minutes a week of moderate aerobic activity, which dr. Barry says there may be walking. If you walk every day, it means that each walk should last about 21 minutes. When you think about it, it’s not so stunning!
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If you are not accustomed to getting much or any physical activity, dr. Barry recommends starting with small goals. ‘[Try] Walking 10 minutes twice a day to gradually increase speed and distance, “he says. Over time, he says that a good goal to be aimed at 30 minutes walk every day for 30 minutes on foot.
“I allocate walking to patients all the time, especially those who are sedentary,” says Dr. Fattouh. He says he usually recommends people to start 20 to 30 minutes on foot four days a week. Something he recommends: Take the stairs, not the elevator, any chance to get.
“Walking is a gateway to more moderate exercise levels. Be sure to observe your progress and set real goals. Every month you will be closer to the American Heart Association Recommendations-150 minutes of medium intensity exercises a week,” he explains.
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When 30 minutes of walks are easy for you, both cardiologists say there are ways to make them more complex, which will positively affect your heart. These tips include walking at a faster pace, heavier routes (eg roads with hills or stairs) and wearing a weighted vest.
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“The positive effects of walking and activity can be seen immediately,” says Dr. Fattouh. “You will see short -term and long -term improvement in your mood, joints and muscle aches and energy levels. Over time, your blood pressure, calm heart rate and even cholesterol and diabetes markers will decrease. All this promotes a healthier cardiovascular system and healthier.”
Dr. Barry agrees, adding that walking every day can also help you sleep better, improve endurance and better mood.
With all this in mind, do not underestimate your daily walk power. Start 10 minutes a day and gradually work for up to 30 years. With each step you make, you will maintain your heart health both now and in the future.
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Exactly how many minutes of walking should be done during the day to increase heart health, the first appeared in the parade, 2025. July 16th.
Initially, this story was reported by Parade in 2025. July 16, where she first appeared.