![]() By the final week, you can work your way up to a full 30 minutes of brisk walking, sandwiched between 5 minutes of an easier pace.īe sure to consult your doctor first to make sure this program is right for you, especially if you're older than 40 and haven't been physically active. If you need extra motivation or structure to fit walking into your day, consider this 12-week walking schedule from the National Heart, Lung and Blood Institute, courtesy of the Mayo Clinic: The schedule, designed to help you get up to speed with a daily walking routine, starts out with 5-minute increments of walking, including a warmup, brisk walk and cool down. ![]() Recruit coworkers for a daily lunchtime walk outside, weather permitting.Set a timer to get up and move around the office at least once an hour.Wear a pedometer to keep track of your physical activity, and set attainable goals to stay motivated, perhaps 1,000 steps a day.Take the stairs instead of the elevator.When going to work or the store, park your car far from the entrance so that you can fit more steps into your day.Or, if you don't already have a pet, consider getting one - caring for an animal can help reduce your heart disease risk, says the AHA. Go for an early-morning walk with your pooch. ![]() With your doctor's guidance, try these health tips: Sometimes, it's easier to talk the talk than walk the walk, especially if you have a job that keeps you sedentary most of the day.īy taking time to understand your daily routine, it's possible to find pockets of time for cardiovascular fitness in the form of walking. Walking can also reduce stress, clear your mind and boost your mood.Īll of those things can help reduce your risk of heart disease and stroke - and the best part? You only need about two and a half hours per week of moderate exercise, such as a brisk walk around the park. It can improve your cholesterol levels, blood pressure and energy levels, plus it can fight weight gain to improve heart health overall, explains the American Heart Association. With every step, walking offers benefits and is some of the best exercise for heart health.
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