What speed should I walk for a healthy heart?
Many fitness experts consider a brisk walking pace to be 100 steps per minute or 3 to 3.5 miles per hour. A brisk pace is relative since it refers to your level of exertion, which depends on your fitness level. In order for it to be considered a brisk pace, you need to raise your heart and breathing rate.
Research points to the health indicators of various walking speeds in adults 65 and older: Speeds ≤ 1.3 miles per hour suggest poor health and functional status. A speed of 1.8 mph is the median walking pace for this population. Speeds ≥ 2.2 mph suggest healthier aging.
Between 11 to 15 minutes, ideally. If you walk at a more relaxed pace, are new to fitness or are older, your average mile time may be closer to 20 minutes.
Brisk walkers had a 35 percent lower risk of dying, a 25 percent lower chance of developing heart disease or cancer and a 30 percent lower risk of developing dementia, compared with those whose average pace was slower.
Go for a relaxing stroll. With every step, walking offers benefits and is some of the best exercise for heart health. It can improve your cholesterol levels, blood pressure and energy levels, plus it can fight weight gain to improve heart health overall, explains the American Heart Association.
According to Dr. Weinrauch, walking slowly on a regular basis can also improve cardiovascular fitness, decrease stress levels, and may also prevent dementia.
Strengthen the heart
Walking at least 30 minutes a day, five days a week can reduce your risk for coronary heart disease by about 19 percent . And your risk may reduce even more when you increase the duration or distance you walk per day.
If your heart rate exceeds 185 beats per minute during exercise, it is dangerous for you.
You'll Improve Your Blood Flow
According to an article in Prevention, walking for just 10 minutes per day can do wonders for your circulation and your arteries. "Six hours of sitting [every day] restricts blood flow to your legs, which may up your risk for arterial disease, a precursor for heart attack or stroke.
Walking is a form of aerobic exercise and is one of the easiest ways to increase your physical activity and improve your health. Physical activity increases your heart rate, strengthens your heart, and increases blood circulation through your body, bringing more oxygen and nutrients to your organs.
