Step Up Your Heart Health: Why Walking Isn’t Enough
Exercise is one of the most powerful ways to protect your heart. Heart disease remains the leading cause of death in the U.S., yet fewer than 25% of adults meet the American Heart Association (AHA) exercise guidelines. Even small increases in regular activity can make a meaningful difference for heart health and overall wellbeing.
The AHA recommends at least 150 minutes per week of moderate-intensity activity, like brisk walking or cycling, or 75 minutes of vigorous activity, such as running or swimming. Adults should also do at least two strength-training sessions per week, working all major muscle groups. Even 20–30 minutes per session is enough to see meaningful benefits, though longer or more frequent sessions can provide additional improvements in strength, metabolism, and overall health. During activity, aim for a heart rate that reaches 50–70% of your maximum for moderate exercise, and 70–85% for vigorous exercise. You can estimate your maximum heart rate by subtracting your age from 220. It’s normal for your heart rate to go slightly above this range during intense exercise, and for most healthy adults, it is safe.
Exercise has powerful benefits. It can lower “bad” LDL cholesterol, reduce blood pressure, improve blood sugar, and decrease chronic inflammation, all of which protect your heart. Following the AHA guidelines can reduce the risk of cardiovascular disease by 20–30% and death from heart disease by 30–40%, showing how powerful consistent movement can be.
Cardio strengthens the heart and lungs, while strength training preserves muscle, bone, and balance. While regular walking is a good starting point, walking alone is not enough for long-term heart and muscle health. To fully benefit your heart and muscles, combine higher-intensity aerobic activities—like power walking, swimming, or cycling—with regular strength exercises, such as bodyweight or gym workouts.
Exercise isn’t just for your heart. Stretching, yoga, and functional strength exercises help maintain flexibility, balance, and mobility, making everyday tasks—like carrying groceries, climbing stairs, or playing with kids—easier and safer as you age.
For the healthiest heart, combine cardio, strength, and mobility work. Start small if needed—daily walks are a great first step—but gradually aim to meet the full AHA exercise guidelines. Consistent movement is one of the most effective ways to lower blood pressure, reduce disease risk, decrease inflammation, and enjoy a longer, healthier life.