Walking For Heart Health

Walking is a low-cost way to stay active – and it delivers a lot of health benefits, some you might not be aware of.

Walking is a cardiovascular physical activity, which means it increases your heart rate. This can improve blood flow and lower blood pressure. Walking promotes the release of brain chemicals called endorphins that stimulate relaxation and improve your mood.

Brisk walking is considered a low-impact workout that does not strain hips, knees, or ankles, which could be injured in high-impact workouts.

Is walking an effective workout? A 2013 study of running vs. walking, 49,000 participants, found that after 6 years, walking offered similar benefits as higher-intensity running in reducing the risk of high blood pressure, high cholesterol, and diabetes. Results were measured by weekly distance of run or walk rather than time.

Pace or Steps?

The 2018 Physical Activity Guidelines for Americans recommends adults with chronic conditions do at least 150-300 minutes of moderate-intensity aerobic physical activity weekly, if they can.

Walking meets this aerobic component and is associated with improving body mass index, and lowering the risk of diabetes, stroke, and cardiovascular disease, and early death. Since speed, duration, and frequency can be adjusted to your starting fitness level, almost everyone can walk exercise.

Moderate-intensity activity means a pace of 2.5 to 4.2 miles per hour. A growing body of research shows that the faster the walking pace, the more health benefits.

A 2019 study of 21,000 physicians found those who walked regularly had a reduced risk of heart disease and early death as a result compared with people who did not walk regularly. Heart disease is the leading cause of death in the U.S.

Those walking 3 mph or faster (“brisk” or “very brisk” pace) saw the greatest benefits, but those walking 2.0-2.9 mph (“normal” pace) also saw a benefit compared to those not walking.

A 2020 study following 4,840 participants found total steps taken was an important factor in reducing mortality: the more steps taken, the lower the risk of death from all causes. There was no association between step intensity (pace) and all-cause mortality. So a slower walk may protect against early death, the more steps you take.

Buddhist monks practice walking meditations, which concentrates on the movement or position of the arms or legs while walking, which leads to increased relaxation. A 2016 study of 23 people with Type 2 diabetes found this form of mindful walking reduced cortisol, blood glucose (HbAIc), and blood pressure while traditional walking did not.

Besides the fitness aspect, walking offers psychological benefits, such as being in nature. A 2018 study involving 624 male Japanese university students who walked in the city for 15 minutes or spent that walking in the forest – “forest bathing” – found the walk in the forest decreased negative moods like depression, anxiety, anger, and fatigue.

To the researchers, this suggests a cost-effective method to improve the quality of life and health of urban residents. 