Gaby
Researchers at the University of Glasgow analyzed large-scale data and found that regular brisk walking can significantly improve heart health. But the benefits depended on how fast and how long people walked.
This simple activity protects against heart rhythm disorders that can lead to heart attacks, strokes, and other heart disease.
The study found that adults who walked at a pace of over 6 kilometers per hour had a 43 percent lower risk of developing heart rhythm disorders over a 13-year period compared with those who walked more slowly (around 5 km/h).
Most people walk at about 5.6 km/h, so covering more than 6 kilometers in an hour feels like a brisk pace for many. That purposeful, faster walk raises the heart rate and quickens breathing, but usually not so much that it prevents conversation during the walk.
“We observed a decrease in the likelihood of heart rhythm disorders in individuals who described their usual walking pace as average or brisk. However, when we began using devices to measure actual movement, the benefits also appeared in those who walked at an average pace for at least five minutes a day. Thus, even small lifestyle changes can make a significant difference,” said Professor Jill Pell, the study’s lead author.
How did the researchers reach these conclusions?
The scientists analyzed data from 420,925 participants in the UK Biobank who answered survey questions about their walking speed.
Among them, 81,956 tracked their walking at various paces using a fitness tracker. More than half of the participants (53 percent) reported maintaining an average pace, while 41 percent indicated they walked briskly. Only 6.5 percent reported walking slowly, according to BBC Science Focus.
Over the 13-year period, 9 percent of participants developed heart rhythm disorders. These included atrial fibrillation (irregular heartbeat), tachycardia (rapid heartbeat), and bradycardia (very slow heartbeat).
“People with heart rhythm disorders are more likely to experience heart attacks, strokes, and premature death,” said Professor Pell. There are medications and procedures that can reduce those risks, she added, but prevention should be the primary focus.
The researchers found that participants who spent more time walking at an average or brisk pace were less likely to develop heart rhythm disorders.
“Brisk walking lowers blood pressure and cholesterol, reduces blood glucose (and thus the risk of developing type 2 diabetes), helps prevent weight gain, and decreases inflammation in the body,” Professor Pell emphasized.
The study’s findings were published in the journal Heart.
