Boost your heart health with a daily walk regimen: healthcare professional advocates for at least 8 thousand steps each day
Walking is more than just a leisurely activity; it's a powerful tool for maintaining heart health and lowering the risk of cardiovascular disease, according to Dr. Olga Ulanchina, an expert from the "GemoTest" laboratory.
Dr. Ulanchina recommends different ideal daily step counts depending on age. For elderly people, she suggests 3,000 to 5,000 steps, while younger adults should aim for 7,000 to 10,000 steps. These targets are designed to optimize heart health without requiring excessive physical strain.
Regular walking, especially brisk walking, offers several benefits for heart health and blood pressure. Walking more steps daily, even below 10,000 steps, and walking at a faster pace, reduces the risk of major adverse cardiovascular events such as heart attack, heart failure, and stroke.
Brisk walking helps control blood pressure, lowers bad cholesterol, reduces blood vessel stiffness, cuts inflammation, and helps manage weight, all of which collectively protect heart health. Even short bursts of brisk walking, such as a 10-minute daily walk, can strengthen the heart muscle, improve circulation, and gradually lower blood pressure over time.
A faster walking pace significantly lowers the risk of abnormal heart rhythms like atrial fibrillation. Brisk walking (over 4 mph) is linked to a 43% lower risk compared to a slow pace.
It's important to note that the vessels do not become stronger if you walk more than 10-12,000 steps a day. The key to strengthening the vessels through walking is regularity, not distance. However, walking more than 20,000 steps can cause joint overload in untrained individuals.
In summary, Dr. Ulanchina’s age-based step targets align well with emerging research. Walking consistently and increasing pace improve cardiovascular outcomes significantly, especially for those with hypertension, even without reaching the often cited 10,000 steps. The main effect of regular walking is training the vessels.
The interview, conducted by RIA Novosti, highlights the importance of using regular walking to reduce the risk of cardiovascular disease. The vessels fill with blood, their tone increases, and blood flow improves during regular walking. During movement, the heart starts to contract more actively. The reduction in risk is compared to those with a sedentary lifestyle.
In conclusion, incorporating regular, somewhat brisk walking into your daily routine could be a simple yet effective step towards lowering your risk of cardiovascular disease.
- In her recommendations, Dr. Ulanchina suggests that elderly people should aim for 3,000 to 5,000 steps daily for optimal heart health, while younger adults should strive for 7,000 to 10,000 steps.
- Increasing the pace of your daily walks can lower the risk of major adverse cardiovascular events, such as heart attack, heart failure, and stroke, even if the number of steps remains below 10,000.
- Regular walking, regardless of the number of steps, plays a crucial role in managing heart health and reducing the risk of cardiovascular disease, as it improves blood flow, strengthens the heart muscle, and trains the vessels.
