How does brisk walking help prevent cardiovascular disease?

Walking is an easy form of exercise suitable for all ages. Studies show that brisk walking significantly reduces the risk of heart rhythm disorders, especially atrial fibrillation.

A healthy heart beats at a regular rhythm to pump blood throughout the body. However, with arrhythmias, patients experience a heart rate that is too fast, too slow, or intermittent. Common arrhythmias include tachycardia, bradycardia, atrial fibrillation, and ventricular fibrillation. A study published in the journal BMJ Heart analyzed data from over 420,000 people. The results showed that those who walked briskly had a 43% lower risk of developing arrhythmias compared to those who walked slowly.

New findings demonstrate the importance of walking speed and its effect on improving cardiovascular health, according to the health website Healthline (USA).

Walking briskly is a good way to reduce the risk of heart rhythm disorders.

PHOTO: AI

Brisk walking positively impacts heart rate through several physiological mechanisms, including improved fitness, weight management, and blood pressure regulation. Specifically, brisk walking helps the heart beat faster and improves blood circulation, strengthening the heart muscle.

Brisk walking burns more calories, thus supporting weight management. A healthy weight reduces the strain on the heart and prevents the risk of arrhythmias. For people with high blood pressure, moderate exercise, such as brisk walking, can help lower blood pressure. Blood pressure is one of the main risk factors for atrial fibrillation.

At what speed should you walk briskly?

Walking briskly is generally understood to mean walking at a speed of about 6.4 km/hour. However, the optimal speed for brisk walking to provide health benefits depends on each individual's physical condition. A simple indicator of a suitable brisk walking speed is that a person can walk briskly and talk at the same time, but cannot sing. This is also considered an indicator of moderate-intensity exercise.

Additionally, another effective way to determine the correct brisk walking speed is to use a smartwatch or heart rate monitor. The ideal heart rate for brisk walking or moderate-intensity exercise is approximately 50-70% of your maximum heart rate.

The maximum heart rate for a person in their 20s, 40s, and 60s is 200, 180, and 160 beats per minute, respectively. For example, the ideal heart rate range for a 40-year-old is 90–126 beats per minute, according to Healthline .

Source: https://thanhnien.vn/di-bo-nhanh-giup-ngan-benh-tim-mach-the-nao-185250501193842123.htm