Many of the symptoms of heart disease can be improved or reversed by regular exercise. One of the most beneficial exercises for this purpose is walking. Walking is low impact, easy on your joints, requires little to no equipment and provides such aerobic benefits as lowering blood pressure, decreasing bad cholesterol, improving good cholesterol, and strengthening the heart and circulatory system. See your doctor before you start your walking program to make sure your heart is healthy enough for moderate intensity exercise.
Step 1
Warm up for five to 10 minutes before you exercise. Walk at a slow pace, and then stop to stretch your leg muscles. This helps lubricate your joints and prepare your muscles for more strenuous exercise.
Step 2
Speed up to a brisk walking pace. Your pace should be moderately challenging, but you should still be able to talk and manage your breathing. Continue at this pace for 30 to 60 minutes, depending on your fitness level and goals. Consult your doctor for medical clearance.
Step 3
Cool down for five to 10 minutes after your walk. Slow your pace gradually to an easy, slow walk to allow your heart rate to lower safely. Stretch your leg muscles, especially your thigh and calf muscles, to prevent soreness and injury.
Step 4
Repeat your walks on a regular basis so that you get around 150 minutes of exercise per week, recommends the American College of Sports Medicine and the American Heart Association. Try walking for 30 minutes, five days per week, or 60 minutes, three days per week. Walk in smaller increments of five to 10 minute if you're not fit enough to walk for 30 minutes, and slowly build your endurance. Check with your doctor before making any changes to your exercise routine.
Step 5
Revamp your diet. Pair your walking with a heart-healthy diet, recommends the American Heart Association. Eat foods like fruits, vegetables, whole grains, legumes and lean proteins. Reduce your saturated and trans fat intake. Eat several small meals and snacks throughout the day to maintain stable blood sugar and to control your hunger. Consult your doctor for before beginning any diet.
Tips and Warnings
- Wear supportive athletic shoes to prevent injury and increase your endurance.
- Stop walking and see your doctor immediately if you experience pain, dizziness or shortness of breath.
