Walking briskly, and for longer periods of time, could help protect you against heart rhythm abnormalities, and in turn protect you from heart attack, heart disease and stroke.
That’s according to a recent study published in Heart, a title owned by the British Medical Journal.
They found that adults who reported walking with a quick pace – defined as more than 4 miles per hour (mph) – were 43 per cent less likely to develop heart rhythm abnormalities over 13 years, compared to those who said they walked slowly – less than 3 mph.
Most people walk at around 3.5 mph, so a 4 mph walking pace feels brisk – like a purposeful walk that will slightly raise your heart rate and quicken your breathing, but not enough to stop you from being able to talk.
“We saw a reduced risk of heart rhythm abnormalities among people who described their usual walking pace as average (3-4 mph) or brisk (more than 4 mph),” Professor Jill Pell – Henry Mechan Professor of Public Health at the University of Glasgow and senior author of the study – told BBC Science Focus.
“But when gadgets were used to measure actual movement, the benefits were starting to be seen among people walking at an average pace for at least five minutes per day. So, even small changes to lifestyle could make a big difference.”
The scientists used data from 420,925 participants in the UK Biobank, who had answered questionnaires about their walking speeds.
Out of this group, 81,956 people had also recorded the amount of time they spent walking at different paces, with activity tracker readings.
More than half of the participants – 53 per cent – said they kept to an average walking pace, and just less than half – 41 per cent – said they walked briskly. Only 6.5 per cent said they walked slowly.
After 13 years, 9 per cent of participants developed heart rhythm abnormalities, such as atrial fibrillation (irregular heartbeat), tachycardia (rapid heartbeat) and bradycardia (very slow heartbeat).
“People with heart rhythm abnormalities are more likely to have heart attacks, strokes and die,” said Pell. “There are medicines and procedures that can reduce the risk of these things happening, but prevention is always ideal.”
Among the activity tracker participants, the scientists found that those who spent more time walking at an average or brisk pace were less likely to develop heart rhythm abnormalities than those who spent less time at these tempos.
The scientists calculated that around 36 per cent of the association between brisk walking and heart health was because of the beneficial effect that brisk walking had on heart disease risk factors.
“[Brisk walking] reduced blood pressure and cholesterol,” said Pell. “It reduced glucose levels and hence risk of developing type 2 diabetes, and it made you less likely to put on weight. It also reduced inflammation in the body.”
This was only an observational study, and it used self-reported data, which is known to be less reliable. It was also carried out among a population that was 97 per cent white, so its findings may need to be confirmed among non-white populations.
Read more:
- Here's how to burn more calories when walking
- This simple walking hack can help improve your cardiovascular health
- Forget 10,000 steps – walking just 5,000 is enough to lower your risk of death, says science
About our expert:
Professor Jill Pell is the Henry Mechan Chair and Professor of Public Health at the University of Glasgow's School of Health and Wellbeing. She is also an Honorary Consultant in Public Health in Greater Glasgow and Clyde Health Board. Pell was Professor of Epidemiology at the British Heart Foundation Cardiovascular Research Centre in Glasgow before moving to her current post. She is a Fellow of the Royal Society of Edinburgh and a Fellow of the European Society of Cardiology.
