Useful ways to boost heart health while walking

Walking is one of the most effective and the simplest ways to maintain a healthy heart.

Incorporating a few extra actions into walk can enhance its cardiovascular benefits. These include from improving circulation to lowering stress, these small changes can yield big results.

Here are few activities to add to your walking routine to boost your heart health.

Walk with Intention

To really benefit your heart, try picking up the pace. Brisk walking will increase your heart rate, strengthen the heart muscle and improve blood flow. 

A study has said that even small increases in walking intensity will offer significant cardiovascular health benefits. Aiming for a pace where you can still talk but find it hard to sing is a good indicator—this is often referred to as the “talk test,” which indicates a moderate level of intensity.

Incorporate Intervals for a Cardio Kick

Interval walking in which you alternate between walking briskly and at a slower pace, is excellent for your heart.

For instance, walk quickly for two minutes, then slow down for one minute, and repeat. This method challenges your cardiovascular system, boosts endurance, and helps burn more calories, all while being gentler on your joints compared to high-impact exercises.

Engage Your Arms for Extra Fitness

While you walk swinging your arms naturally or holding light hand weights can turn your stroll into a full-body workout.

This will activate your upper body, improve blood circulation, and promote oxygen delivery throughout your body.U

If you use your arms this will increase your calorie burn and tones muscles, giving your heart an additional challenge.