Why Walking Is One Of The Best Exercises For Heart Health

​Walking is often overlooked as a legitimate, health-promoting form of exercise, even though it is one of the simplest and most effective ways to boost overall health. When it comes to heart health, having a consistent walking routine can make a significant difference, regardless of your age, weight, or racial background. 

At a time when cardiovascular disease is the leading cause of death in the United States, more focus should be placed on walking as an important tool for improving both health and mortality outcomes. In this article, I’ll discuss the reasons why walking is one of the best exercises for heart health. ​

The Cardiovascular Benefits of Walking

1. Improves Circulation & Regulates Blood Pressure

When we walk, our leg muscles work together to propel us forward while keeping the blood in our veins moving. Our calf muscles in particular act as a pump to counteract gravity, allowing the blood in our veins to move back upwards instead of pooling in our feet. This helps to improve the overall circulation of blood throughout our body, reducing the risk of developing high blood pressure, one of the leading causes of heart disease. ​

2. Improves Cholesterol Levels

According to the American Heart Association, brisk walking can reduce the risk of cardiovascular disease by improving the efficiency of the heart and lowering bad cholesterol levels (LDL) while raising good cholesterol (HDL). ​

3. Helps With Weight Management

Excess weight can put a lot of strain the heart, forcing it to work harder than it should, leading to cardiovascular issues. Having a consistent walking routine is a great way to lose excess weight or maintain a healthy weight, which reduces the risk of developing heart disease. You can take things up a notch by turning your simple walk into a workout by increasing speed, walking up hills or inclines. This can help you burn more calories, which can boost your weight loss efforts.

4. Reduces Stress

Chronic stress and anxiety can put a lot of strain on the heart which, over time, can lead to health problems. Walking, especially in nature, promotes the release of endorphins—the body’s natural stress-relievers—which help to lower cortisol levels and enhance our overall heart health.

5. Stabilizes Blood Sugar Levels

The very same leg muscles that help improve circulation while we walk can also help to stablize our blood sugar levels. When we walk after meals, our muscles utilize the glucose in our bloodstream for energy. This helps to reduce overall blood sugar levels while promoting insulin sensitivity. This is crucial for preventing and treating type 2 diabetes, which is closely linked to heart disease. ​

6. Reduced Risk of Mortality From Cardiovascular Disease

According to the European Society of Cardiology, walking at least 2,337 steps daily can lower the risk of dying from cardiovascular disease. Even better, each additional 500 steps per day is associated with a 7% reduction in cardiovascular mortality. This means that the more you walk, the more you reduce your risk of dying from heart disease. ​

Americans who meet the minimum levels of moderate to vigorous physical activity can reduce risk of death from cardiovascular disease by 22% to 31%. Walk briskly or take to the hills to increase the intensity of your walk, which can ensure that you’re meeting the prescribed criteria for “moderate to vigorous” exercise.

Additional Ways Walking Helps Your Heart

For such a simple and accessible form of exercise, walking has countless health benefits. Here are four more ways that walking can benefit your heart. 

• Aerobic Conditioning: Walking is an aerobic activity that increases your heart rate, which, over time, can improve heart and lung function.
• Anti-Inflammatory Effects: Regular walking reduces inflammation in the body, which is often associated with cardiovascular diseases.
• Improved Arterial Health: Walking helps our arteries to become more flexible by reducing stiffness, which is important for improving overall cardiovascular function.
• Boosts Heart Rate Variability (HRV): HRV measures the variations in time between heart beats. A higher HRV is associated with a healthier, more resilient heart.. Walking increases HRV by helping our nervous system to respond more efficiently to physical and emotional stress.

Walking is a simple yet powerful way to support your heart health. It can be done at any time of day, requires less effort than running while giving similar health benefits, and costs next to nothing to begin. By incorporating regular walks into your routine, you can enjoy the many cardiovascular benefits of walking, from improved circulation to reduced stress levels. If you’re feeling motivated to take steps towards a healthier life, then lace up those shoes and head outside for a walk. ​

Need help planning your walking routine to improve your heart health? Schedule a coaching consultation & I'll help you out!

Resources

1. American Heart Association. "Walking and Heart Health." Retrieved from https://www.heart.org/en/healthy-living/fitness/walking
2. Mayo Clinic. "Exercise: 7 Benefits of Regular Physical Activity." Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389
3. Centers for Disease Control and Prevention. "How Much Physical Activity Do Adults Need?" Retrieved from https://www.cdc.gov/physicalactivity/basics/adults/index.htm
4. Harvard Health Publishing. "The Health Benefits of Walking." Retrieved from https://www.health.harvard.edu/staying-healthy/the-importance-of-walking
5. National Institute on Aging. "Benefits of Exercise and Physical Activity." Retrieved from https://www.nia.nih.gov/health/benefits-exercise
6. European Society of Cardiology. “World’s largest study shows the more you walk, the lower your risk of death, even if you walk fewer than 5,000 steps.” Retrieved from https://www.escardio.org/The-ESC/Press-Office/Press-releases/World-s-largest-study-shows-the-more-you-walk-the-lower-your-risk-of-death-even-if-you-walk-fewer-than-5-000-steps
7. American Medical Association. “Massive study uncovers how much exercise is required to live longer.” Retrieved from https://www.ama-assn.org/delivering-care/public-health/massive-study-uncovers-how-much-exercise-needed-live-longer 
8. Heart Foundation Walking. “Benefits of walking.” Retrieved from https://walking.heartfoundation.org.au/benefits