Walking: A Simple Way to Improve Your Heart Health

Описание: A new study published in the Annals of Internal Medicine suggests that taking one longer #walk each day is more beneficial for your heart than numerous short strolls, particularly if you don’t exercise regularly. The research indicates that walking continuously for at least 15 minutes—about 1,500 steps—provides a solid workout for your #heart.

While many strive to hit the 10,000 #steps mark daily, it's worth noting that this figure originally stemmed from a Japanese pedometer marketing campaign rather than scientific evidence. Nevertheless, #health experts generally advocate that more steps typically contribute to better overall health.

The study analyzed data from 33,560 adults in the UK, aged 40 to 79, who averaged fewer than 8,000 steps per day.



Participants in the study were categorized based on the duration of their walks, tracked with a step-counter over the course of a week:

Less than 5 minutes: 43%
5 to 10 minutes: 33.5%
10 to 15 minutes: 15.5%
15 minutes or more: 8%

Researchers from the University of Sydney and Universidad Europea in Spain monitored the participants' health over eight years.

The findings revealed that individuals who took longer walks had a significantly lower risk of heart-related issues compared to those who engaged in shorter walks. Notably, even among the least active group—those logging under 5,000 steps a day—longer walks contributed to a marked reduction in the risk of heart disease and mortality.

While the study didn’t definitively establish whether those who walked longer were inherently fitter from the start, the researchers attempted to account for this by considering variables such as smoking habits, obesity, and high cholesterol levels.

Pay attention to your walking style, not just the distance

Researchers have highlighted that how you walk is just as important as how far you walk. Even if you don't cover much ground overall, longer periods of walking can significantly benefit your heart.

Making small adjustments, such as finding time for a longer walk, can lead to impressive changes, according to their findings.

Co-lead researcher Prof. Emmanuel Stamatakis mentioned, "We often focus solely on the number of steps we take or the total distance walked, overlooking the important aspect of walking patterns, including the 'how.' This study reveals that even individuals who are quite sedentary can enhance their heart health by modifying their walking habits to include longer sessions, ideally lasting at least 10-15 minutes when possible."

Prof. Kevin McConway, an emeritus professor of applied statistics at the Open University, noted that while the study identifies a connection between walking and improved heart health, it doesn't establish that walking directly causes these benefits.

The NHS advises engaging in 150 minutes of moderate physical activity each week, such as brisk walking, ideally spread throughout the week.

For those aged 65 and over, daily movement is encouraged, even if it’s just light activity around the home.

Emily McGrath, a senior cardiac nurse at the British Heart Foundation, emphasized, "Exercise is beneficial for everyone, contributing to a happier and healthier life. For those with heart and circulatory diseases, it can aid in managing your condition and boost your overall well-being.

You might find it challenging to increase your activity level initially, but with time, it will become easier as your body adapts. You may notice only minor improvements at first, but they all add up and are vital for maintaining a healthy heart."