Maintaining cardiovascular health is essential for avoiding life-threatening conditions such as heart disease, strokes and heart attacks and according to one fitness expert, a 30-minute daily exercise could slash your risk of major heart events. Mark Harris, Fitness Expert atMirafitsaid everyone should incorporate the activity into their daily routine.
Mark said: “This month, with February marking Heart Month, it offers a great opportunity for people to take charge of their cardiovascular well-being. One accessible way this can be done is through walking. This quick and easy exercise can reduce heart attack risk by up to 42% in older adults, according to theEuropean Society of Cardiology, highlighting just how beneficial it can be.”
Mark has detailed the benefits of walking for your heart:
Walking Strengthens the Heart Muscles
“By opting to walk more, people are actively boosting their heart health by strengthening the vital organ’s muscles. This occurs when the heart rate is elevated, forcing the heart to work harder to keep up with the increased activity, in turn, this added strength can improve blood circulation, allowing the heart to pump blood more efficiently.
This Exercise Helps Manage Weight Gain
“Obesity can harm our heart health in various ways; elevating blood pressure, raising cholesterol levels and increasing the risk of type 2 diabetes and major heart experiences such as attacks or strokes. Therefore, by incorporating more movement into daily routines, through movement, people can manage weight gain and prevent obesity. This early prevention is one of the best ways to prioritise heart health.
Walking Can Help People Manage Stress
“Our body’s cortisol levels naturally increase when experiencing stress, increasing blood pressure, sugar and cholesterol levels, which puts the heart at risk of increased strain and major events. That’s why I recommend walking, it’s a great way of reducing stress and managing cortisol levels. It can improve moods and increase endorphins while allowing people to prioritise a more active lifestyle, what’s not to like?
Tips For Incorporating More Walking into Daily Routine
Start Small
“So, how can people get started and incorporate more walking into their daily lives? In my opinion, it’s best to start small, aiming for around 15-20 minutes of dedicated walking (outside of commutes or errands) each day and increasing over time.
Indoor Walking Challenges
“Additionally, people can indulge in this exercise without leaving their homes. This year, we’ve seen an explosion in popularity towards indoor walking challenges, in the fitness space. These challenges can be completed from the comfort of living rooms and consist of getting steps in at home through various workouts – such as videos or timed challenges.
“Walking is a weight-bearing activity, helping to support bone health and function. Incorporating these challenges into workout routines can help people reduce the risk of osteoporosis by maintaining healthy bone density.
Opt for a Workout Partner
“Choosing to walk with a workout partner can help people remain accountable, making them less likely to miss a session. It can also make the exercise much more enjoyable, making it a more social event while benefiting physical and mental well-being.
“Overall, a workout buddy can help people remain motivated throughout workouts, a bit of healthy competition between partners is also incredibly beneficial, improving effort and helping to stay focused on exercise.
“This Heart Month, I believe everyone could benefit from incorporating more walking into their daily routines. Whether it’s a quick stroll on your lunch break or a dedicated weekend exploration, I recommend indulging in a bit more walking throughout 2025, to slash the risk of heart disease, strokes and attacks.”