Exactly How Many Times a Week To Walk To Improve Your Heart Health, According to Cardiologists

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Exactly How Many Times a Week To Walk To Improve Your Heart Health, According to Cardiologists originally appeared on Parade.
One of the best ways to support your heart is free, easy and can be done anywhere: walking. There's no shortage of scientific studies showing the many ways that walking benefits health. Some of the highlights: Walking regularly has been found to lower blood pressure, assist with weight loss, support cognitive health and lower depression. Pretty impressive for something that only requires a pair of sneakers!Perhaps you already know that walking supports health, but you're wondering how often you should do it to truly reap the benefits. Here's what cardiologists say it's important to keep in mind in terms of how often to walk a week, how long your walks should be and how fast you should go.Related:
When it comes to walking for heart health, Virginia Heart cardiologist Dr. Jonathan Segal, MD, says that any amount of walking is better than none at all. 'At the very simplest, do what you can,' he shares, adding that the more you do, the better. In terms of how many times a week you should walk if you want to improve your heart health, UT Southwestern Medical Center cardiologistDr. Ijeoma Eleazu,MD, says the gold standard of advice to follow comes from the American Heart Association, which recommends aiming for at least 150 minutes per week of moderate-intensity aerobic activity, such as brisk walking, or 75 minutes of vigorous-intensity activity. 'This breaks down to about 30 minutes a day, five days a week—enough to significantly reduce the risk of heart disease and stroke,' she explains.
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With this in mind, people who want to improve their heart health should walk as much as possible, but at the very least walk for 30 minutes, five days a week. But even with this guideline in mind, it's important to do what you can. '[The general] recommendation should be adjusted depending on your overall health, previous fitness or activity level or any orthopedic or balance problems that may make you prone to falling, any lung disease or any other health issues,' says Dr. Louise Spadaro, MD, a cardiologist at St. Francis Hospital, The Heart Center, adding that it's best to talk with your healthcare provider before starting a new exercise program. Related:
While 30-minute walks are especially beneficial, Dr. Eleazu says that shorter walks support heart health too. 'The key is consistency and hitting the recommended total duration each week. Longer walks—up to or even longer than 30 minutes—are great and can make time for reflection that can clear the mind, but shorter walks (even as short as 5 to 10 minutes multiple times a day) help break up activity into shorter, manageable sessions,' she explains.
In terms of how quickly you should walk, Dr. Eleazu says should notice an increase in your heart rate, explaning, 'Walking at a moderate pace—where you breathe heavier but can still hold a conversation—is linked to better cardiovascular outcomes. A brisker pace increases heart rate and circulation more effectively than a casual stroll."
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If you want to take your walks to the next level and do even more to support your heart, all three cardiologists say there are a few ways to do it. Dr. Eleazu recommends doing speed walking intervals, alternating between bursts of quick walking followed by slower walking. This is a way to get your heart up, allow yourself time to recover and get your heart rate up once again.
Dr. Spadaro says you can also increase the distance of your walk. For example, if you currently walk one mile a day, you can gradually increase the distance to 1.5 miles. She adds that another way to up your walking game is to hit the trails because the rougher terrain requires more effort. If there are no trails near you, opt for a hillier route.
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According to Dr. Eleazu, another way you can make your walks more challenging is by wearing a weighted vest. This makes the body work harder, which will benefit the heart.
'I believe that any amount of activity has heart health benefits, so if you can't follow the recommendations exactly, try to find ways during the day to take some extra steps,' Dr. Spardo says. 'Use the stairs instead of the elevator, park farther from the entrance to stores or work, take a walk on your breaks and try not to sit in one place for too long.'
The more active you are, the more your entire body will benefit—heart included.
Up Next:Dr. Jonathan Segal, MD, cardiologist at Virginia Heart
Dr. Ijeoma Eleazu, MD, cardiologist at UT Southwestern Medical Center
Dr. Louise Spadaro, MD, cardiologist at St. Francis Hospital, The Heart Center
Exactly How Many Times a Week To Walk To Improve Your Heart Health, According to Cardiologists first appeared on Parade on Jun 8, 2025
This story was originally reported by Parade on Jun 8, 2025, where it first appeared.