How Much You Need To Walk Every Day To Cut Your Risk Of Heart Disease

Walking is a powerful tool for both our physical and mental health, and perhaps even more powerful than we think.

Walking for an estimated 21 minutes per day can reduce your risk of heart disease by 30%. Harvard Health Special report published in 2017 It is frequently used In It emphasizes the importance of going for a walk. The report also suggests that walking “is shown to reduce the risk of diabetes and cancer, lower blood pressure and cholesterol, and keep you mentally sharp.”

In other words, walking has serious health benefits, along with free training that doesn’t require equipment or many plans, as well as serious health benefits.

If you don’t convince yourself to visit the pavement with that information alone, here are some other reasons to accept walking and some advice on how to incorporate it on more days.

“Walking consistently is a great exercise that reduces cardiovascular mortality … and often correlates with other healthy habits and behaviors,” he said. Dr. Tamanna Singhco-director of the Sports Heart Disease Center at Cleveland Clinic.

And while walking is not related to the same kind of energy exercise as spin classes or intervals are performed, it is equally valuable and can help people of all ages and health backgrounds improve their health outcomes.

“Everyone can benefit from walking,” Singh said. People with minimal or no cardiovascular risk can prevent illness, but people who deal with high blood pressure, high cholesterol, diabetes, obesity, etc. can use walking to achieve their health goals and prevent future strokes and heart attacks.

In fact, walking is very good in so many different ways, the Harvard Health Report says, “The next time you get a medical test, don’t be surprised if your doctor gives you a prescription to walk.”

Working in the living room, kitchen or office may have that perk (no commute!), but there are also some downsides. Many of us are sitting more than ever for work from our current home, and sitting all day can affect our bodies over time.

“The chair is bad and sitting is not really bad for you,” Dan Lieberman, professor of evolutionary biology at Harvard, previously told HuffPost. “If you don’t exercise, it’s bad for you to sit too many.”

Singh pointed out that walking in all abilities will not make you longer from a long-term sitting in the long term.

Singh said going for a walk with friends is a great way to create accountability for both you and your walking companions. Think about it: If your friend heads to see you for a walk you agreed to early in the week, you are more likely to lace your sneakers.

“You’re responsible for developing the habit of walking with each other and sticking to it,” Singh said.

And you don’t have to leave your group of friends with a stressful, fast-paced walk. As long as you go out there, you will benefit your body. Plus, if you’re someone who likes to walk and talk, you’ll get some fun conversations and laughter from walking with friends, Singh pointed out.

If you’re a solo exerciser, Singh suggested saving a good podcast, audiobook, or soundtrack to make your walk more enjoyable.

Tell yourself you can hear these things while you’re on a walk.

“I was excited to go for a walk, [you’ll] Get the “reward” of listening to what you love,” Singh said.

Between work, errands, family duties, and housework, life is busy. Spending time for yourself may be ineffective now, and it’s fine. If it doesn’t suit the recommended 21 minute day, start small.

“Even a minute’s jet pays off,” according to a Harvard Health report. The report said a 2014 survey from the University of Utah found that “every active walk that women did all day reduced their risk of obesity by 5%.”

So start small. Enjoy a 10-minute work check-in call this afternoon, either walking down the driveway or walking down the blocks. There’s no time too short.

Once you’re ready, you can start incorporating a variety of walking distances and intensity, like changes in speed and hills, Singh said. She explained that both of these and “may maintain a consistent habit will likely bring you the biggest bang for that amount.”