Study Finds Making One Change While Walking Could Lower Risk of Heart Issues by 43%
We all know someone who walks like they’re on a mission—head down, arms swinging, moving at warp speed. It turns out, that fast walker might be giving their heart a serious health boost.
According to a new study published in the journal Heart, simply walking at a quicker pace is linked to a reduced risk of developing several heart rhythm disorders, including atrial fibrillation, bradyarrhythmias, and ventricular arrhythmias.
What Does That Mean for Your Heart?
Let’s break it down:
- Atrial fibrillation is an irregular heartbeat that begins in the upper chambers of the heart. It can cause fatigue, palpitations, shortness of breath, and dizziness—and increase the risk of stroke.
- Bradyarrhythmias involve a slower-than-normal heart rate (usually under 60 beats per minute).
- Ventricular arrhythmias originate in the heart’s lower chambers and can trigger dangerously fast or erratic heartbeats.
The study found that people who walked at a brisk pace were significantly less likely to develop any of these rhythm issues.
Just Walk—No Gym Required
“Walking is free, and you don’t need a gym membership or any equipment. Just step outside and go,” said Dr. Jill Pell, senior author of the study and professor at the University of Glasgow. “While treatments for heart rhythm issues exist, it’s far better to prevent them before they start.”
Researchers used data from the long-running UK Biobank study, which began in the early 2000s. Participants reported their usual walking speed—categorized as slow, average, or brisk.
The results?
- 6.5% walked slowly
- 53% at an average pace
- 41% walked briskly
Compared to slow walkers, those at an average pace had a 35% lower risk of developing heart rhythm issues. Brisk walkers saw a 43% reduction.
Just 15 Minutes a Day Can Help
For added accuracy, researchers also analyzed data from nearly 82,000 participants who wore activity monitors. They found that walking just 5 to 15 minutes a day at a moderate pace (about 3–4 mph) was enough to noticeably reduce the risk of heart rhythm disorders.
Interestingly, the strongest effects were seen in women under 60—a group that typically has a lower risk of atrial fibrillation but a higher risk of complications like heart attack or stroke if they develop it.
A Few Limitations
Of course, no study is perfect. Dr. Pell noted that people who walk slowly might already have underlying health conditions, even if undiagnosed. To address this, the study included only participants who were free of cardiovascular conditions at the start.
Still, she says, more research is needed. “We now need an intervention study—where people who walk slowly are encouraged to increase their pace—to see if these improvements hold true.”
Bottom Line
If you’re looking for an easy, free, and effective way to support your heart, try speeding up your stroll. Whether it’s a lunchtime power walk or a brisk morning loop around the block, a slightly faster pace might do more than get you to your destination—it might just protect your heart.
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