Walking is an ideal exercise if you are not particularly athletic but still wish to lead an active lifestyle. There are a number of health benefits associated with walking, including improving certain heart functions and lowering the risk of developing heart problems. The time and intensity of your walks should vary depending on the heart function you aim to improve.
Blood Pressure
That walking can help lower your blood pressure has long been established within the medical community. Recent research has contributed more insight into this benefit. A study conducted at Indiana University in 2006 suggests that multiple short walking segments are more effective at lowering blood pressure than a single long-distance walking stint. Researchers recommend three to four short, brisk walks that total 40 minutes per day. The study found that accumulated exercise provides a longer-lasting effect on lowering blood pressure, reducing the onset of prehypertension --- an elevated blood pressure level that can lead to hypertension and, potentially, heart attack and heart failure --- by 11 hours, compared with seven hours from continuous exercise.
Coronary Disease
A specially designed rehabilitation exercise program for overweight patients with coronary heart disease has proved to be an effective way to improve heart health. A study conducted by the University of Vermont College of Medicine in Burlington suggests that walking longer distances at slower paces is more beneficial for patients than standard cardiac rehabilitation exercise programs. Traditional programs consisted of short distance walks performed at a brisk pace. The new rehabilitation approach resulted in overweight patients losing double the amount of weight and a greater amount of fat than patients who completed traditional workout programs.
Other Benefits
Besides having a significant impact on improving heart functions to reduce the risk for coronary heart disease and hypertension, walking also lowers the amount of low-density lipoprotein, or "bad" cholesterol, in your system, while raising your high-density lipoprotein levels, also known as the "good" cholesterol. Additionally, walking can reduce your chance for developing type 2 diabetes. It also helps control your weight, which reduces the amount of stress placed on your heart.
Walking Programs
Speak to your doctor about a walking program that is right for you. He can help determine how often, how long and at what intensity you should walk. Get yourself a pair of comfortable athletic shoes designed for walking before you begin your program. Wear loose-fitting clothing when you walk to help regulate your body temperature when walking in warmer weather. Use good form and posture when walking to optimize your workout. Set realistic goals for yourself in the beginning and team up with a walking partner or group to make your workouts sociable and to help keep yourself motivated.
References
- Indiana University; Lowering Blood Pressure: Take a Walk --- Or Better, Four; September 2006
- American Heart Association; Walking Often and Far Reduces Risks in Heart Patients; Patrick Savage, et al.; May 2009
- MayoClinic.com; Walking: Trim Your Waistline, Improve Your Health; Mayo Clinic staff; December 2010
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