How Fast Should You Walk for Heart Health?

Walking

is among the best ways to take care of your physical and mental health. Not only does it keep you active, but when it comes to setting the rhythm of the heart, it does wonders. However, according to a new study, your walking pace is not optional – but essential. The research, published in the journal Heart, found that those who walk at a brisk pace have a significantly lower risk of developing atrial fibrillation - the most common type of irregular heart rhythm where the heart's upper chambers fibrillate instead of beating effectively. The study says brisk walkers can reduce their risk by up to 43 per cent, with the strongest protection seen at faster walking speeds.

How was the study conducted?

The research followed a large group of adults over many years and compared their walking pace with the risk of developing heart rhythm abnormalities, which included fibrillation. Those who walked faster than 4.8 km per hour - roughly a brisk, purposeful pace- had a noticeably lower risk. Those walking faster than 6.4 km per hour saw the greatest benefit.Also read: What Happens To Your Brain When You Walk 3 Days A Week For 40 Minutes?

How does walking pace affect your heart health?

The theory about walking speed and heart health reflects a basic truth in the world of cardiology: Your overall fitness and strength levels can help predict your overall risk of developing heart disease. According to doctors, your ability to walk faster is a sign of fitness and healthy muscle mass. That would make the walking pace a useful barometer for not just heart health but even your overall health.

Doctors say if your cardiorespiratory fitness is high and your activity levels are high, your heart health would automatically be better. If you start walking slower than you used to or feel like you are struggling to do what once felt easy, it may be a subtle symptom of a larger issue. Walking at a greater pace strengthens your heart muscle, improves circulation, lowers blood pressure and bad cholesterol, and manages weight – all of which collectively reduce the risk of heart disease, stroke, and heart attacks. Regular brisk walking also makes your heart more efficient, pumping more blood with each beat, and also helps manage diabetes and stress, all of which are crucial for cardiovascular health.

How fast is fast enough?

Even though experts advocate fast or brisk walking, they cannot clearly explain walking speed in practical terms. And so, there’s a simple rule for that. If you are walking and slightly short of breath, that should be the right way to do it. Doctors say you do not need smartwatches or apps, but can simply count your steps - around 100 to 120 steps per minute usually falls into the brisk category, according to the American Heart Association and British Heart Foundation. The study has also suggested that the biggest gains are seen in older adults or those who are usually sedentary, along with those with risk factors like high blood pressure or obesity.

How to achieve the best walking speed

• Always begin with a warm-Up, start a slow, leisurely walk to prepare muscles.
• Pick up the pace to go to the brisk walk level, where you feel challenged but can still talk.
• Finish the walk with a slow walk and gentle stretches for 20 seconds.