We all know that regular check-ups, a healthy diet, and exercise are essential for maintaining good heart health. However, there’s a simple way to gauge your heart attack risk that doesn’t involve a trip to the doctor’s office – and it only takes a few minutes observing your body.
Put on your sneakers and go for a walk around the block. Walk at your natural pace, and pay attention to how slow or fast you walk. Once you figure out where you fall on the speed walking scale, you’ll have a better idea of your likelihood of succumbing to heart disease.
Research from the National Institute for Health Research Leicester Biomedical Research Centre in the UK determined that walking pace is a simple yet accurate predictor of your heart attack risk. The study analyzed data on 420,727 healthy middle-age adults and found that individuals who described themselves as slow walkers had more than double the risk of heart-related death than those who identified themselves as brisk walkers. This increased risk of dying from heart disease wasn’t related to any other risk factors, like smoking, body mass index, diet, or sedentary behavior. Researchers established that walking pace is a strong, independent predictor of whether you’ll succumb to a heart-related death.
Your walking speed is tied to your exercise tolerance and overall physical health. But fear not, if you’re a slow walker, you can take action to improve your heart health. Try these strategies to increase your walking speed and enjoy better overall fitness:
- Walk daily: Practice makes perfect. Aim to walk for at least 20 minutes a day, or at least squeeze in a short walk on busy days.
- Pay attention to your posture: Good posture is essential for maintaining a quick pace. Stand tall with your head level, shoulders relaxed, and back straight while walking.
- Use momentum in your favor: Swinging your arms and swiveling your hips while walking can help you build momentum.
- Take small steps: While it may seem counter-intuitive, taking small strides can help you move more quickly. Bigger steps can actually slow you down.
- Watch how you land: Be mindful of how your foot hits the ground. Aim to land with your heels down and toes up.
- Keep track of your time: Set a goal to improve your walking pace over time. Walking a mile in 15 minutes is considered a brisk walk. If you want to challenge yourself even more, aim for a 12-minute mile to claim speed walker status with excellent heart health.
By increasing your walking speed, you may significantly reduce your risk of heart disease and heart attack. So, tie up those sneakers, head outside, and get on the fast track to improved heart health.
