Walking for at least 30 minutes on most days of the week may cut your mortality rate from heart disease in half, when compared to those who do not get any physical activity, reports the Cooper Institute for Aerobics Research. Approximately 5 million Americans suffer from heart disease, and walking is one of the safest and easiest ways to help you manage and prevent heart disease.
Considerations
If you suffer from heart disease, always check with your doctor before starting an exercise program to make sure exercise is safe for you. Depending on your specific condition, you doctor may suggest an exercise test to see if you can safely exercise on your own or with medical supervision. After being cleared for exercise, gradually and slowly work your way up to the recommended amount and always begin and end with a warm-up and cool-down.
Duration and Intensity
The American College of Sports Medicine suggests aerobic exercise, such as walking, for 20 to 60 minutes per exercise session. If this is too much to begin with, start by walking for 5 or 10 minutes, then increase your time by 10 to 20 percent each week until you reach the recommended amount. Walking at a moderate intensity, or a pace that noticeably increases your breathing and heart rate but still allows you to carry on a conversation, is the recommended intensity for your walking workout.
Recommendations
The American Heart Association recommends walking, or other types of aerobic exercise, on at least four days each week, although it does also suggest that more is better. MayoClinic.com recommends always wearing comfortable shoes and dressing in comfortable clothing appropriate for the weather. If you have a busy schedule, you can break your walks into shorter sessions lasting at least 10 minutes.
Benefits
Walking has more benefits than just improving your cardiovascular fitness. It can also help you lower your "bad" cholesterol, increase your "good" cholesterol, and help you control your blood pressure. Your cholesterol levels and blood pressure are other risk factors for heart disease. Walking regularly can also help you burn more calories and help you stay at -- or reach-- a healthy weight. It can also improve your mood and help you relieve stress.
Tips
The Women's Heart Foundation reports that being consistent with your walking workouts is important to get all of the benefits of exercise. After warming up your muscles and doing some light stretching, you should take long strides as you walk. While you walk, you should bend your arms slightly while swinging them and maintain good posture by standing up straight. If breathing becomes too difficult, you should slow down.
References
- Women's Heart Foundation: Starting a Walking Program
- "ACSM's Guidelines for Exercise Testing and Prescription"; Walter R. Thompson, Ph.D., ed.; 2010
- American Heart Association: Physical Activity
- MayoClinic.com: Walking for Fitness
