Numerous studies support exercise and cardiovascular health protection. We know this, but putting it into practice is hard. Walking is one of the easiest ways to exercise, and for years we have heard that we should aim for 10,000 steps per day. But there is hope if you’ve stayed on the couch because that goal seems more than you can do.
New advice and research from the American Heart Association suggest you can reduce your chances of heart issues by walking even 500 steps in increments. In a study by the AHA over 3.5 years, participants who walked 4,500 steps per day had a 77 percent lower observed risk of a cardiovascular event than those who took fewer than 2,000 steps per day. Every additional 500 steps taken per day was incrementally associated with a 14 percent lower risk. Even small increases in the number of steps taken have cardiovascular benefits.
This is welcome news for those leading a lifestyle without exercise. Even a little bit more physical activity makes a difference. Aim for 500 steps to start and get in a couple of daily sessions. Start with two sessions; if you feel fine, add another 500. If walking on a level surface, try a slight hill. Gradually increase your steps. Even an extra 500 steps a day on some days is better than sitting. If you cannot do 500 steps, start with as few as you feel comfortable. A pedometer, Fitbit, or smartwatch can count your steps.
Stop immediately and call your primary care provider for advice if you have any difficulty, especially chest pain, dizziness or shortness of breath. If you have any health concerns, particularly heart or respiratory illnesses, get clearance from your provider before starting a walking program, no matter how slowly you begin.
Some walking guidelines
Wear shoes with support and toe wiggle room. If your sneakers are old, get new ones. You may create foot, knee or hip pain if your gait is incorrect from worn or poorly fitting shoes.
Wear reflective clothing or wear a flashlight if walking at dawn or dusk. Always walk facing traffic.
Never assume a vehicle will stop for you. Watch for dogs, cyclists and tripping hazards.
Hold your head high and look ahead, not down.
Tighten your abdominal muscles to support your back, and hold your shoulders high. Use a walking stick or cane if you feel more secure using one.
Bend your arms and consciously swing them. Do not put your hands in your pockets or hold your arms rigidly. If using a walking stick, swing the free arm.
Use a heel-to-toe motion without foot slapping or shuffling. Walk with purpose.
Go slowly the first few minutes to warm up your muscles and slow down at the end.
If you don’t feel comfortable walking on the road, walk around inside your house, driveway or yard. Those 500 steps at a time can be anywhere to provide benefit. Know that every step taken is helping you and your heart.