The One Walking Mistake That Could Be Hurting Your Heart ...Saudi Arabia

Walking is a convenient way to exercise. You don’t need any equipment, and you can do it anywhere. It’s also great for your heart. “Regular walking has many health benefits, including helping regulate cholesterol levels, lowering blood pressure, and maintaining a healthy weight,” says Dr. Karishma Patwa, MD, a cardiologist at Manhattan Cardiology in New York City and contributor to LabFinder. But how much or little you walk could affect how you experience these benefits. As far as cardio, it’s recommended that adults get at least 150 minutes of moderate-intensity aerobic activity a week, or 75 minutes of vigorous activity, or a combo. But does it matter if you pack all of that into two days, or is it more beneficial to spread it out over a week? Doctors explain the one walking mistake that you might be making that could affect your heart, and how to overcome it. ?SIGN UP for Parade’s health newsletter with expert-approved tips, healthy eats, exercises, news & more to help you stay healthy & feel your best self?

“Walking offers a wide range of heart-health benefits,” says Dr. Christopher Scuderi, DO, a family physician in Jacksonville, Florida. These include:

Lowering blood pressureImproving your cholesterol Enhancing your heart's efficiencyRegulating blood sugar levelsSupporting healthy weight management

Beyond heart health, Dr. Scuderi says walking also benefits your mood, improves cognitive function and offers immune support. Related: ‘I’m 68-Years-Old and in the Best Shape of My Life—Here’s Every Detail of My Workout Routine’

The One Walking Mistake That Could Be Hurting Your Heart

Your weekdays are busy, and you only have time to walk on the weekends. But is this a healthy way to walk? “Walking only on weekends is certainly better than doing nothing and does offer meaningful benefits,” Dr. Scuderi says. However, the biggest heart-health benefits, including improved blood pressure, cholesterol levels, and glucose control, are “more pronounced with consistent, daily activity,” he explains. Related: Trainers Say This Is Exactly How Many Minutes of Core Work You Really Need Each Day To See ResultsStill, “all physical activity is helpful,” Dr. Patwa says. “Every bit of movement counts, and it's always a step in the right direction,” Dr. Scuderi adds. Even occasional walks can lift your mood and mental well-being. 

Daily, if possible, Dr. Scuderi says. At a minimum, try to walk 30 minutes a day at least five days a week, he suggests, and move at a brisk pace to maximize the cardiovascular benefits. 

In other words, “your heart rate should be elevated and breathing should be slightly uncomfortable,” Dr. Patwa says. 

Don’t worry if you can’t walk daily or for 30 minutes, though. Try to get in a short 10-minute walk daily, or a few three-minute walks throughout the day, Dr. Scuderi says. Research suggests that even 15 minutes of light exercise a day could reduce your risk of death. 

Related: This Is the Best Time of Day to Exercise if You Want To Improve Heart Health, According to Cardiologists

Also, don’t get too hung up on the idea that you need 10,000 steps a day. A 2021 study found that people who walked at least 7,000 steps a day had lower mortality rates. Consistency is key—just find a routine that works with your schedule and that you’ll stick to. 

You can walk indoors or outdoors, whichever you prefer. However, Dr. Scuderi says, if you typically walk outside, have an indoor alternative for when the weather doesn’t cooperate. For instance, consider joining a gym with a treadmill or doing strength-training exercises on those days. 

If you struggle to build a walking routine, grab a buddy to hold you accountable, he says. “My wife and I often walk together in the evenings after work—it’s a great way to move, unwind and reconnect,” Dr. Scuderi says. “I also have a friend who sends me a daily text to challenge me to exercise. We all need support when it comes to staying healthy.” Ultimately, “The more you’re able to walk, the greater the benefit,” Dr. Patwa says. 

Other Exercises To Add to Your Walking Routine

In addition to walking, Dr. Scuderi encourages patients to focus on three essential areas of exercise: "Cardiovascular fitness, muscle strength, and balance and flexibility."

Exercise recommendations also suggest adding in moderate- to high-intensity strength activities at least two days a week. This can include bodyweight exercises, such as push-ups, lunges, or squats, or weight machines or free weights, Dr. Scuderi says. “For balance and flexibility—especially in patients over 65—I suggest incorporating activities like yoga or tai chi to help maintain mobility and reduce the risk of falls.” 

Up Next:

Related: ‘I Tried Walking After Every Meal—and the Results Were Shockingly Good'

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