7 must-try things to do while walking for heart health

7 must-try things to do while walking for heart health | XpertsReviews.com

Have you tried walking for heart health? Here are some relaxing activities to include in your walks to improve your cardiovascular fitness and overall well-being.

Walking is a great way to improve your mood and lose weight. But did you know that a physical activity like walking can be just as beneficial for your heart? Yes, by adding a few extra activities to your schedule, your morning walks can contribute to your cardiac well-being. Walking for heart health involves turning your daily walk into a mini-workout that strengthens your heart muscles, relieves stress and improves your mood. Are you wondering how to do this? Whether it’s incorporating dynamic stretches into your walking routine or practicing mindful breathing, simple changes can yield huge results. Here are some simple activities you can do while walking to support your heart health and overall well-being.

Walking for heart health: is it effective?

Yes, try walking for heart health and especially heart well-being, and see the difference! This low-impact exercise helps your heart and lungs, a study published in the Journal of the American Geriatric Society. Walking increases your heart rate, encouraging blood to flow more freely throughout your body. This helps lower blood pressure and cholesterol levels, which are important factors in reducing the risk of heart disease. Walking also helps you maintain a healthy weight, which is beneficial for your cardiovascular health. Regular walking can also improve your stamina and stamina, helping you complete daily tasks more easily.

Check out these things to do while walking for heart health. Image courtesy: Adobe Stock

7 things to do while walking for heart health

Here are some simple things you can follow while walking to improve your heart health, as recommended by fitness expert Mahesh Ghanekar.

1. Practice interval training

Interval training involves alternating between periods of high-intensity exercise and periods of rest or low-intensity exercise. When walking, this may mean alternating between brisk walking and jogging or running for short periods of time. This type of training significantly increases your heart rate, challenging your cardiovascular system and improving its efficiency, as revealed in a study published in the World Journal of Cardiology. By adapting to these different intensities, your body becomes stronger and more efficient at delivering oxygen to your muscles, leading to significant improvements in cardiovascular endurance and overall heart health.

2. Swing your arms

Walking for heart health would require you to engage your upper body. Swinging your arms naturally and at a comfortable pace increases your heart rate and calorie burn, a study published in the European Journal of Applied Physiology. Alternatively, gripping light weights provides resistance, tests your upper body muscles, and increases the overall intensity of your walk. This not only increases your heart rate, but also strengthens your arms, shoulders and back, resulting in a more balanced workout routine. Remember to choose weights that suit you.

3. Practice conscious breathing

As you walk, focus on taking deep, slow breaths, inhaling deeply through your nose and exhaling slowly through your mouth. This mindful breathing technique helps calm the mind, reduce stress levels and lower blood pressure. Including mindful breathing in your walking routine can significantly improve your heart health, a study published in the journal reveals Border Physiology. By reducing stress, you can improve your cardiovascular health and overall well-being. Mindful breathing can also help you stay present and fully enjoy the walking experience.

4. Incorporate dynamic stretching

When walking for heart health, be sure to include dynamic stretches in your routine, says a study published in the Journal of Sports Science and Medicine. Before you start your walk, perform simple stretches such as arm circles, leg swings, torso twists and neck twists. These movements gradually increase your heart rate and blood flow, preparing your muscles for the activity ahead. Dynamic stretching improves flexibility, reduces the risk of injury, and improves your overall range of motion. By warming up your muscles effectively, you can improve your walking form, increase your stride length, and ultimately optimize your heart-healthy workout.

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5. Go up the slope

Adding inclines to your walking routine can significantly improve its cardiovascular health benefits. Walking uphill increases the resistance you face, forcing your heart to work harder to pump blood throughout your body, a study published in the Indian Journal of Health Sciences and Biomedical Research. This increased workload strengthens your cardiovascular system, improves your endurance and burns more calories. By challenging your body on the slopes, you can improve your overall fitness and reduce your risk of heart disease. Look for hills, overpasses, or even inclined treadmills to incorporate this challenging element into your workout routine.

6. Take a walk in nature

Walking in nature offers many benefits beyond the physical. Spending time outdoors has been shown to reduce stress levels and improve mood, both crucial factors for heart health. A study published in Environmental research has demonstrated that exposure to nature can lower blood pressure, reduce the production of stress hormones, and increase feelings of calm and well-being. By incorporating nature walks into your routine, you can improve your cardiovascular fitness and improve your mental and emotional well-being.

A woman doing the figure 8 walk outdoors
Take a walk in nature for heart health wellness. Image courtesy: Adobe Stock

7. Find a walking buddy

If you want to try walking for heart health, finding a walking buddy or joining a walking group can help. “Social involvement can provide essential motivation and support, resulting in more consistent and enjoyable walks,” says the expert. Walking with a friend can help you pass the time more quickly while providing opportunities for conversation and sharing experiences. Joining a walking group can help you meet new people with similar interests and develop a sense of community. The social aspect of these get-togethers can relieve stress and improve your mood, creating a positive feedback loop that promotes cardiovascular well-being.

Note: Remember to consult your doctor before starting any new exercise routine, especially if you have underlying health conditions.

Related FAQs

Does walking prevent heart attacks?

Yes, walking regularly can significantly reduce the risk of heart attack. It helps lower blood pressure, improves cholesterol levels and strengthens the heart muscle.

How fast to walk for heart health?

To reduce their risk of heart disease, most adults will need to walk at speeds greater than 3 miles per hour (20-minute miles).

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