Researchers from the University of Glasgow (UK) have demonstrated that regular brisk walking can significantly improve heart health. However, it’s essential to walk as quickly and for as long as possible.
This simple yet beneficial activity protects against heart rhythm disorders that can lead to heart attacks, strokes, and other heart diseases.
The study found that adults who walked at a pace of over 6 kilometers per hour had a 43 percent lower risk of developing heart rhythm disorders over a 13-year period compared to those who walked more slowly (around 5 km/h).
Meanwhile, most people walk at an average speed of about 5.6 km/h. Therefore, covering more than 6 kilometers in an hour feels like brisk walking to them. This accelerated, purposeful stroll slightly increases heart rate and makes breathing more rapid, but not to the extent that it prevents a person from conversing during their walk.
“We observed a decrease in the likelihood of heart rhythm disorders in individuals who described their usual walking pace as average or brisk. However, when we began using devices to measure actual movement, the benefits also appeared in those who walked at an average pace for at least five minutes a day. Thus, even small lifestyle changes can make a significant difference,” noted Professor Jill Pell, the lead author of the study.
How did the researchers reach these conclusions?
The scientists analyzed data from 420,925 participants in the UK Biobank, who answered survey questions about their walking speed.
Among them, 81,956 individuals tracked their walking time at various paces using a fitness tracker. More than half of the participants (53 percent) reported maintaining an average pace, while slightly less than half (41 percent) indicated they walked briskly. Only 6.5 percent admitted to walking slowly, according to BBC Science Focus.
Over the 13-year period, 9 percent of participants developed heart rhythm disorders. These included atrial fibrillation (irregular heartbeat), tachycardia (rapid heartbeat), and bradycardia (very slow heartbeat).
“People with heart rhythm disorders are more likely to experience heart attacks, strokes, and premature death,” said Professor Pell. Of course, there are medications and procedures that can reduce the risk of such issues, she noted. However, prevention should be the primary focus.
The researchers found that participants who walked as much as possible at an average or brisk pace were less likely to experience heart rhythm disorders.
“Brisk walking lowers blood pressure and cholesterol levels. It reduces glucose levels (and thus the risk of developing type 2 diabetes) and even helps prevent weight gain. Additionally, it decreases the likelihood of inflammation in the body,” emphasized Ms. Pell.
The study’s findings were published in the journal Heart.