Exactly how many times a week to go to improve your heart health, according to cardiologists, they initially appear on a parade.
One of the best ways to support your heart is free, easy and can be done anywhere: walking. There is no shortage of research showing the many ways in which walking is beneficial for health. Some of the highlights: walking has been found to reduce blood pressure regularly, support weight loss, maintain cognitive health and more depression. Quite impressive for something that only requires a pair of sneakers!
You may already know that walking supports health, but you are wondering how often you have to do it to reap the benefits. Here’s what cardiologists say, it’s important to keep in mind about how often you go a week, how long your walk should be and how fast you should go.
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How many times a week do you have to walk to improve heart health
As for walking for heart health, Virginia’s cardiac cardiologist Dr. Jonathan Segal, Doctor of MedicineHe says that every amount of walking is better than no one at all. “The simplest, do what you can,” he says, adding that the more you do, the better.
With regard to how many times a week you should walk if you want to improve your heart health, UT Southwestern Medical Center CardiologistDMd, He says that the gold standard you should follow comes from the American Cardiac Association, which recommends focusing on at least 150 minutes a week of moderate intensity aerobic activity such as fast walking or 75 minutes of intensive intensity activity.
“It breaks down to about 30 minutes a day, five days a week – enough to significantly reduce the risk of heart disease and stroke,” she explains.
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With this in mind, people who want to improve their health in the heart should walk as much as possible, but the shortest walk in 30 minutes, five days a week. But even given this direction, it is important to do what you can.
“[The general] The recommendation should be adjusted depending on your overall health, previous fitness or activity or any problems with orthopedic or balance that can make you predisposed to fall, any lung disease or other health problems, “says Dr. Louise Sedo, Doctor of Medicine, A cardiologist at St. Francis Hospital, the heart center, adding that it is best to talk to your healthcare provider before you start a new exercise program.
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While the 30-minute walks are particularly useful, Dr. Eleaaz says that even shorter walks support the health of the heart. “The key is the consistency and hitting the recommended total duration every week. Longer walks -up to or even longer than 30 minutes -are great and can take time for reflection that can clear the mind, but short walks (even short from 5 to 10 minutes, mounted.
With regard to how fast you need to go, D -R Eleau says that it should notice an increase in your heart rate, explaining: “Walking at a moderate pace -where you breathe more severely, but you can still have a conversation -it is associated with a better cardiac.
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How to make your walks even better for cardiovascular health
If you want to take your walk to the next level and do even more to support your heart, all three cardiologists say there are several ways to do so.
D -E Eleazu recommends making speed intervals for walking, alternating between outbursts of fast walking, followed by a more slow walk. This is a way to lift your heart, allow yourself to recover and increase your heart rate again.
D -R Radaro says you can also increase the distance of your walk. For example, if you are currently walking one mile per day, you can gradually increase the distance to 1.5 miles. She adds that another way to increase your walking game is to hit the paths, because the larger terrain requires more effort. If there are no paths near you, choose a route on a hill.
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According to Dr. Eleazu, another way you can do your walks more challenging is like wearing a weighed vest. This makes it difficult for the body work, which will be beneficial to the heart.
“I believe that all activities have benefits to heart health, so if you can’t follow exactly the recommendations, try to find ways to take some additional steps during the day,” says Dr. Spardus. “Use the stairs instead of the elevator, park further from the entrance to the shops or work, take a walk on your vacations and try not to sit in one place for too long.”
The more active you are, the more your whole body will benefit – including your heart.
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Exactly how many times a week to go to improve your heart health, according to cardiologists, for the first time, they appear at a parade on June 8, 2025.
This story was originally reported by Parade on June 8, 2025, where it first appeared.