The Biggest Walking Mistake That Could Impact Your Heart, According to Cardiologists

(By: Erica Sweeney)

Walking is often hailed as the simplest and most accessible form of exercise for heart health. It's free, requires no special equipment, and can be done almost anywhere. Yet, despite its simplicity, many people make a critical mistake that can undermine its benefits and, in some cases, pose a risk to their cardiovascular system. The single biggest walking mistake, according to cardiologists, is not walking enough—or rather, living a predominantly sedentary lifestyle and trying to compensate with a single, intense workout.

The Biggest Walking Mistake That Could Impact Your Heart, According to Cardiologists

This is a stark departure from the traditional view that any exercise is good exercise. While true to a degree, modern cardiologists are increasingly emphasizing that an active lifestyle throughout the day is just as important, if not more so, than a single 30- or 60-minute workout. The widespread problem of "sitting disease" is now recognized as a major risk factor for heart disease, diabetes, and other chronic conditions, even among those who are otherwise fit.

The Science of "Sitting Disease"

The human body is designed for movement. From our hunter-gatherer ancestors to the agrarian societies that followed, daily life required constant physical activity. However, the rise of desk jobs, screen-based entertainment, and convenient transportation has created a new norm: prolonged periods of inactivity. This has led to what medical professionals are now calling "sitting disease," a term that highlights the health risks associated with a sedentary lifestyle.

The Biggest Walking Mistake That Could Impact Your Heart, According to Cardiologists

Even if you hit the gym for an hour every day, sitting for the other seven or eight hours can have a profound negative impact. A sedentary lifestyle is linked to some harmful effects on the cardiovascular system:

• Decreased Blood Flow: When you sit for long periods, blood flow slows down, which can lead to a buildup of fatty acids in the blood vessels. This, over time, contributes to the development of atherosclerosis, or the hardening and narrowing of the arteries.

• Reduced Metabolism: A lack of physical activity slows down your metabolism, making it more difficult for your body to process fats and sugars. This can lead to weight gain, high cholesterol, and elevated blood sugar levels—all major risk factors for heart disease.

• Weakened Heart Muscle: Just like any other muscle, the heart needs to be worked out to stay strong. A sedentary lifestyle puts less demand on the heart, causing it to lose its efficiency over time.

• Increased Inflammation: Prolonged sitting has been linked to chronic inflammation throughout the body, which is a key contributor to many chronic diseases, including cardiovascular disease.

A single workout, no matter how intense, can't fully counteract the damage caused by hours of inactivity. It's like trying to wash away a mudslide with a bucket of water.

The Solution: Embracing a Daily Active Lifestyle

The key to unlocking the full heart-healthy benefits of walking is to integrate movement throughout your day, not just during a designated workout period. Cardiologists and health organizations like the American Heart Association (AHA) recommend a two-pronged approach:

The Biggest Walking Mistake That Could Impact Your Heart, According to Cardiologists

1. Regular, Moderate-Intensity Exercise: The AHA recommends at least 150 minutes of moderate-intensity exercise per week, which can be achieved through brisk walking for 30 minutes, five days a week.

2. Increased Non-Exercise Activity Thermogenesis (NEAT): NEAT refers to the energy expended for everything we do that is not sleeping, eating, or sports-like exercise. This includes walking to get a glass of water, taking the stairs instead of the elevator, or pacing while on a phone call. These small bursts of activity add up significantly over the course of a day.

Many health experts now advocate for a simple rule: get up and move every hour. This could mean taking a five-minute walk around the office, doing a few stretches, or simply standing up to break the sedentary pattern. Modern fitness trackers and smartwatches often have features that send alerts to remind you to move, making this habit easier to adopt.

Beyond Steps: The Importance of Pace and Symptoms

While the 10,000-steps-a-day goal is popular, cardiologists are quick to point out that the quality of your walking is just as important as the quantity. Walking speed, in particular, is a powerful indicator of overall cardiovascular health.

The Biggest Walking Mistake That Could Impact Your Heart, According to Cardiologists

Studies have consistently shown that people who walk at a brisk pace tend to have a lower risk of heart disease and heart failure. A faster pace is a reflection of higher cardiorespiratory fitness and muscular strength, which are both crucial for a healthy heart. Some cardiologists even refer to a daily brisk walk as a "stress test" that you can perform on yourself. If you notice a decline in your usual walking speed or find yourself getting winded more easily, it could be a subtle sign that something is amiss with your heart, prompting you to consult a doctor.

Moreover, it's crucial to listen to your body and recognize the warning signs that your heart may be in distress. While walking is generally safe, it's not without its risks, especially if you have an underlying heart condition. The following symptoms should never be ignored:

• Chest Pain: Any feeling of discomfort, pressure, or squeezing in your chest, known as angina, could be a sign that your heart is not getting enough oxygen.

• Shortness of Breath: If you become short of breath more easily than usual during a walk or find yourself struggling to breathe when lying down, it could indicate that your heart is not pumping efficiently.

• Dizziness or Lightheadedness: Feeling dizzy or faint could be a sign of a slow or fast heart rhythm, or that your heart's electrical system is not functioning correctly.

• Heart Palpitations: A rapid, fluttering, or pounding sensation in your chest that lasts for several minutes or hours is not normal and should be checked out by a doctor.

• Pain in the Neck, Jaw, or Arm: A common symptom of a heart attack, especially in women, is pain that radiates from the chest to the jaw, neck, or down one or both arms.

If you experience any of these symptoms while walking, stop immediately, rest, and seek emergency medical help if they persist.

A Holistic Approach to Heart Health

Ultimately, the cardiologists' view on walking is not just about avoiding a single mistake; it's about embracing a holistic, active lifestyle. While a brisk walk is a powerful tool for improving cholesterol, lowering blood pressure, and strengthening the heart muscle, its effectiveness is amplified when combined with other healthy habits.

The Biggest Walking Mistake That Could Impact Your Heart, According to Cardiologists

• Healthy Diet: A diet rich in fruits, vegetables, whole grains, and lean proteins, and low in saturated fats, salt, and sugar, is essential for a healthy heart.

• Stress Management: Chronic stress, as we've discussed, can have a devastating impact on the heart. Practices like meditation, deep breathing, and spending time in nature can help mitigate its effects.

• Quality Sleep: Getting 7 to 9 hours of quality sleep each night is crucial for heart recovery and overall health.

• Avoiding Smoking and Excessive Alcohol: Both smoking and excessive alcohol consumption are major risk factors for heart disease and should be avoided.

By moving more throughout the day, paying attention to our walking pace, listening to our body's signals, and adopting a comprehensive approach to health, we can unlock the full potential of walking as a powerful ally in the fight against heart disease. It's not just about what you do during your workout—it's about what you do the rest of the day.