How long should you walk each day to reduce your risk of heart attack?

54 minutes ago

Scientists have determined the minimum amount of walking that can be considered effective in the fight against cardiovascular disease. Regularly walking for a certain amount of time during the day not only benefits your health, but also prevents various risks.

Why is walking useful and how many minutes should you walk a day?

Walking is a powerful tool for physical and mental health. It is a completely free form of exercise that does not require any equipment or special clothing. If a person is able to walk, it is beneficial at any age and in any health condition. According to Dr. Tamanna Singh, director of the Center for Sports Cardiology at Cleveland Clinic, people at risk of cardiovascular disease, high blood pressure, high cholesterol have a real opportunity. If overweight people start walking regularly or even make it a habit to walk more, they can prevent strokes and heart attacks in the future.

Studies have shown that walking doesn’t have to be strenuous—just 21 minutes a day is enough to keep your heart healthy! Finding that time during the day isn’t hard. Experts also point to the effectiveness of walking in preventing serious diseases like diabetes and cancer, and the positive effects of aerobic exercise on blood pressure and cholesterol levels, as well as mental performance.

3 useful tips for those who want to start walking

If you need motivation, try taking a friend for a walk. Walking with friends will make it more enjoyable. Think about it: if someone is waiting for you outside, you’re almost guaranteed to go out, and if you have to walk alone, you’re more likely to get bored and stay home. By agreeing on a time to walk with your friend, you’ll be responsible for developing a good habit for yourself and your loved ones. Start the habit of walking with short distances. Feel the benefits of muscle movement for your body and at the same time have a lively discussion about the latest news.

Listen to music or a podcast while you walk. If you have to walk alone, try to add variety to your routine by listening to a useful podcast or your favorite soundtrack. Download an audiobook to your phone that you have always wanted to read but have not had time for, and listen to it only while walking.

If you can’t do the full 21 minutes a day, it’s normal. We understand that it’s difficult to find time for yourself between work, family responsibilities, and household chores. This is completely normal, and believe me, you are not alone in this. If you can’t reach the recommended 21 minutes a day, start with less time and gradually increase it. A 2014 study by the University of Utah showed that for every minute spent briskly walking during the day, women reduced their risk of obesity by 5%.

Challenge yourself to walk for 5 minutes to the bus stop after work today, or get off the bus early and walk one stop. Once you feel like you can find the time, start varying your walking speed and incline, adding different distances and intensities to your workouts. The results of regular exercise will not be long in coming.