Heart disease is one of the leading causes of death in the U.S. Arterial disease is the main form afflicting Americans, but other types of heart disease include angina, arrhythmia and heart attack. Cardiovascular or aerobic activity such as walking is one of the best ways to boost heart health. It's budget-friendly, low impact and suitable for people of all ages and levels of fitness.
Effects
Walking lowers your risk of developing several conditions that contribute to heart disease. It helps you to avoid becoming overweight or obese and reduces high blood pressure and cholesterol. Obesity, hypertension and high cholesterol contribute to conditions called atherosclerosis --- a buildup of plaque in the arteries --- and resulting arteriosclerosis, which is hardening of the arteries. Walking is also an effective, natural way to fight stress, another risk factor for heart disease.
Getting Started
Although walking is low impact and easy to do, it still poses risks --- especially if you're not used to being physically active or you have a medical condition such as heart disease, arthritis or obesity. Go for a medical checkup if you haven't had one in a while. Your doctor can recommend a schedule or medical assistive devices you might need to avoid injury. Always warm up for five to 10 minutes at the start of your walk by walking or cycling slowly and cool down at afterward with gentle stretches to your leg and hip muscles.
Amount
Try to walk at a moderate pace for at least 30 minutes or at a vigorous pace for at least 15 minutes five days a week. A moderate pace means you can still carry on a conversation, but you won't be able to sing. During a vigorous walk you will become breathless easily if you try to talk. To reap even more heart health benefits, walk briskly for at least 45 or 60 minutes most days of the week. If you find it difficult fitting a 30-minute walking session into your busy day, break it up into three 10-minute or two 15-minute sessions.
Heart Rate
Your target heart rate helps you to determine your fitness level when you start walking and to track your progress. It can also help you to properly pace yourself during vigorous walking. Your target heart rate is 50 to 85 percent of your maximum heart rate, which is calculated in beats per minute and is roughly 220 minus your age. You can determine your heart rate by checking your pulse in your wrist or neck or using a heart rate watch or monitor. When you begin walking, aim for the lowest part of your target heart rate zone, or about 50 percent of your maximum heart rate and gradually increase your pace.
