Boost Heart Health: Walk at This Speed to Reduce Your Risk of Common Heart Issues, New Study Reveals
New research highlights that walking, whether at an average or brisk pace, can significantly lower the risk of heart rhythm issues. With atrial fibrillation—the most common type of arrhythmia—projected to affect 12.1 million Americans by 2030, it’s essential to consider walking as an effective preventative measure. Experts encourage individuals to gradually increase their walking pace but recommend consulting a healthcare professional, especially for those with pre-existing conditions.
A recent study suggests that walking at a faster pace could help maintain a normal heart rhythm. This research, published on April 15 in the journal Heart, analyzed how walking frequency, duration, and speed impacted the risk of developing arrhythmias—heart rhythm abnormalities that can lead to serious health issues like strokes.
The most prevalent type of arrhythmia, atrial fibrillation (AFib), stems from issues with the heart’s upper chambers and has seen a doubling in prevalence over the last decade. Estimates indicate that by 2030, approximately 12.1 million Americans will experience AFib.
According to the study, walking at an “average” pace (three to four miles per hour) reduced the risk of developing arrhythmias by more than one-third. Participants who maintained a brisk pace of over four miles per hour exhibited an even lower risk.
As noted by Jill Pell, PhD, the senior study author and public health professor at the University of Glasgow, “Our take-home message is that people should try and find a small amount of time during the day to walk purposefully.”
What Exactly Did the Researchers Find?
While earlier studies have linked walking pace to decreased risks of heart attacks, strokes, and mortality, there was little research focused on the connection between walking speed and arrhythmias. To explore this gap, researchers examined data from 420,925 participants who reported their walking speeds through a questionnaire in the UK Biobank, a comprehensive biomedical database.
Among these, almost 82,000 participants also provided data from activity trackers, allowing for verification of their speed. The walking pace was categorized as follows:
- Slow: Less than three miles per hour
- Average: Three to four miles per hour
- Brisk: More than four miles per hour
Over a 13-year tracking period, 36,574 participants (or 9%) were diagnosed with heart rhythm abnormalities. The majority (23,526) received an atrial fibrillation diagnosis, while around 19,000 developed other arrhythmias originating from the heart’s lower chambers.
Certain patterns were observed among faster walkers, including:
- A higher likelihood of being men
- Living in less deprived neighborhoods
- Leading healthier lifestyles
On average, faster walkers had:
- Smaller waist circumferences
- Lower body weights
- Improved grip strength
- Lower levels of metabolic risk factors, like fat and fasting glucose
- Fewer chronic health conditions
Compared to slow walkers, participants who walked at an average pace experienced a 35% lower risk of heart rhythm abnormalities. Those who maintained a brisk walking pace saw a risk reduction of up to 43%.
Among the 81,956 participants with activity tracker data, 4,117 developed arrhythmias. Faster walkers exhibited a 27% lower risk of diagnosis compared to their slower counterparts. Furthermore, the more time spent walking at a brisk pace, the reduced the associated risk.
Researchers noted that metabolic or inflammatory factors accounted for 36% of the connection between walking and decreased arrhythmia risk. Notably, walking provided benefits especially for:
- Women
- Individuals under 60
- People with a body mass index (BMI) below 30
- Individuals with hypertension
- Participants with multiple chronic health conditions
Were There Any Limitations?
Dr. Jonathan Myers, a cardiologist at the VA Palo Alto Health Care System, expressed that while the research is “impressive” and adds to the growing body of evidence on the health benefits of physical activity, there are inherent limitations. Fellow researcher Dr. Elroy Aguiar noted that the study’s age range and demographic diversity might restrict the generalizability of the results.
The researchers recognized that the observational design of the study cannot establish causation but indicates an association between walking speed and reduced arrhythmia risk. Notably, the study controlled for other cardiovascular risk factors and excluded participants with pre-existing heart or vascular diseases.
Dr. Pell acknowledged that an ideal next step would be a controlled intervention study to observe the effects of pace increase in those initially walking slowly.
Tips For Getting Started
Dr. Aguiar emphasized that walking provides various benefits, including:
- Improving autonomic nervous system balance
- Enhancing left ventricular size and heart efficiency
- Increasing blood supply to the heart, thus reducing inflammation and potential blockages
One of the significant advantages of walking is its accessibility; it is an exercise that most individuals can easily incorporate into their daily routines. Whether on a treadmill at the gym or outdoors, any form of walking contributes positively to heart health. However, Dr. Aguiar suggested that uneven terrain could offer additional health benefits and enhance mental well-being.
Almost anyone can progress towards a brisk pace, though it’s advisable for individuals with chronic health conditions to begin slowly and consult a healthcare provider first. Dr. Pell recommended that those who struggle with pacing gradually increase both speed and duration. Interestingly, their study indicated that individuals with pre-existing health concerns particularly benefited from a faster walking pace.
