Exactly how many minutes of walking you need to do a day to enhance your heart health, they originally appeared to be a parade.
When you achieve a health goal, you tend to become big. Participating to go to the gym every day, cutting the sugar completely, meditating every morning … Do you sound familiar? Although drastic changes in diet and lifestyle made to improve health are not necessarily bad, this is certainly not the only way to support your body. If you want to improve your cardiovascular health, for example, to commit to walking every day is a great place to start.
If your heart health is your goal, you may be wondering what kind of impact may have on it. “Physical activity – even just walking – is one of the most powerful things you can do for the health of your heart,” says Dr. Michael Fatukh, D -R, A cardiologist in Montefiore Einstein.
Fatukh explains that actively supports heart health in several key ways. “[It] It helps you lower your blood pressure and lose weight, improves your body’s reaction to insulin, reduces inflammation, and the list is really going on. The bottom line is that those who remain active live longer and are less likely to have a heart attack, “he says.
Well, so we know that walking can improve heart health. But how many minutes do we have to get the benefit? Here’s what cardiologists say.
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How many minutes a day do you have to walk to enhance your heart health?
The connection between walking and heart health is clear. But how long should your walks be? Dr. Michael Barry, Doctor of Medicine., Clearwater cardiologist and partner cardiovascular consultants, says the US Heart Association exercise guidelines are a good recommendation that you need to go through.
These guidelines recommend that you get involved at least 150 minutes a week of moderate aerobic activity, which Dr. Bari says it may include walking. If you walk every day, it means that every walk should be about 21 minutes long. When you think about it this way, it’s not so fascinating!
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If you are not used to getting a lot or some physical activity, D -B Bari recommends that you start with small goals. “[Try] Walking 10 minutes twice a day to gradually increase the speed and distance, “he says. Over time, he says that the good goal you need to target is completing a 30 -minute walk every day. If you start with a 10 -minute walk, you can increase your walk by one minute!
“I prescribe walking to patients all the time, especially those who are stuck,” says Dr. Fatukh. He says he usually recommends that people start doing 20 to 30 minutes on foot four days a week. Something else he recommends: take the stairs instead of the elevator every opportunity you get.
“Walking is the gateway to more moderate exercise levels. Remember to trace your progress and set realistic goals and every month you will find yourself closer to the recommendation of the American Cardiac Association for 150 minutes of moderate intensity,” he explains.
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After 30 minutes of walks become easy for you, both cardiologists say there are ways to make them more challenging, which will positively affect your heart. These tweaks include walking at a faster rate, more challenging routes (such as hills or stairs) and wearing a weighed cardigan.
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“The positive effects of walking and maintaining active can be seen immediately,” says Dr. Fatukh. “You will see short and long -term improvements to mood, joints and muscle pain and energy levels. Over time, your blood pressure, heart rate and even cholesterol and diabetes markers are.
Dr. Barry agrees and adds that a walk every day can also lead to a better sleep, improved endurance and better mood.
With all this in mind, do not underestimate the power of daily walk. Start with 10 minutes a day and gradually work up to 30. With each step you take, you will support the health of your heart both now and in the future.
Forward:
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Exactly how many minutes of walking you should do a day to enhance heart health, first appeared on a parade on July 16, 2025.
This story was originally reported by a parade on July 16, 2025, where it first appeared.