After age 50, the risk of cardiovascular diseases such as high blood pressure, atherosclerosis, or arrhythmias begins to increase. Therefore, maintaining a regular walking routine is one of the simplest ways to protect your heart.
One of the biggest benefits of walking is improved blood circulation. Because when you walk continuously, the muscles in your legs work and the heart has to pump more blood to supply oxygen to the body, according to the health website Healthline (USA).
Walking slowly is suitable for people with joint pain or reduced physical fitness. PHOTO: AI
Therefore, if maintained regularly, the body will receive many benefits such as lower blood pressure and cholesterol control. These factors are all directly related to cardiovascular health.
Numerous studies suggest that brisk walking may offer greater cardiovascular benefits than slow walking. Specifically, research published in the journal Heart found that people walking at a moderate pace had approximately a 35% lower risk of atrial fibrillation compared to those walking slowly. For those walking briskly, this risk was approximately 43% lower.
Heart rhythm disorders, particularly atrial fibrillation, can increase the risk of stroke and heart failure. Additionally, people who walk briskly tend to have better blood sugar and blood pressure readings compared to those who walk slowly.
The reason for this difference is that walking quickly makes the body work harder than walking slowly. As a result, the heart and circulatory system also function more efficiently.
Walking slowly is still a good option
Although brisk walking offers more benefits, slow walking remains a good option, especially for older adults. Many people over 50 may experience problems such as joint pain, declining physical fitness, or chronic illnesses. In these cases, slow walking helps the body exercise without putting too much strain on the joints and heart.
Studies show that even light-intensity exercise like slow walking can improve blood circulation, control weight, and increase flexibility. The key is maintaining a regular exercise routine. Someone who walks slowly every day is better off than someone who is sedentary.
In many studies on exercise, walking speed is often divided into three levels. Slow walking is usually below about 4.8 km/hour. Average walking is about 4.8-6.4 km/hour. Fast walking is usually above 6.4 km/hour. However, in reality, not everyone can accurately measure their speed. A simple way is to rely on how you feel while walking.
Walking and talking but not singing is generally considered moderate activity. This is the pace many experts recommend for cardiovascular health, according to Healthline.