Can Daily Walking Prevent Heart Disease? Here's What Cardiologists Say

Heart disease is the leading cause of death around the world. According to the World Health Organization (WHO), cardiovascular diseases claim nearly 17.9 million lives each year. While these numbers are alarming, the encouraging truth is that many heart conditions are preventable with simple lifestyle changes. One of the easiest—and most overlooked—ways to protect your heart is by walking.

Walking may seem like a small effort, but it greatly impacts heart health. Recent research published in the European Journal of Preventive Cardiology found that walking as few as 2,337 steps a day can start reducing the risk of dying from cardiovascular diseases. Even better, walking 3,867 steps daily was linked to a lower risk of death from any cause. These findings were based on data from over 226,000 people across 17 studies worldwide. The takeaway? The more you walk, the better your heart health gets. In fact, with every additional 1,000 steps per day, the risk of death from any cause drops by 15%, while an increase of just 500 steps lowers the risk of dying from heart disease by 7%.¹

Harvard Medical School echoes these findings in a review highlighting how just 21 minutes of walking daily—about two and a half hours a week—can reduce your risk of heart disease by up to 30%. That's a small-time investment for a massive return on health. Beyond improving heart health, regular walking can also help regulate blood pressure, reduce cholesterol, support weight loss, boost memory, and lower the risk of diabetes and certain types of cancer.

Why does walking work so well? It's a low-impact aerobic activity that strengthens your heart, improves circulation, and supports healthy blood sugar and cholesterol levels. It also helps reduce stress, an often-overlooked factor in heart disease. Best of all, walking is accessible to almost everyone, regardless of age or fitness level.

What makes walking even more appealing is its simplicity. You don't need expensive equipment or a gym membership. You only need comfortable shoes and a safe place to walk—your neighbourhood, a nearby park, or even around your home. You can start slow and gradually increase your pace and duration as your endurance builds. For those with health concerns, it's always best to consult a doctor before starting a new fitness routine.

At Apex Hospitals, our cardiology experts often recommend walking as part of a heart-healthy lifestyle. It's one of the safest and most effective ways to manage blood pressure, maintain a healthy weight, and improve cardiovascular function. Whether you're looking to prevent heart disease or manage an existing condition, walking daily can be a decisive step in the right direction.

So, can walking prevent heart disease? The answer is a resounding yes. Backed by science and cardiologists, daily walking is a simple, effective, and sustainable habit that can significantly improve your heart health and overall well-being. Sometimes, the path to a healthier heart starts with just one step.

But how exactly does it work? And how much walking is enough?

Let's take a closer look at what heart experts have to say.

How Walking Helps Your Heart

Many people imagine intense workouts, strict diets, or complicated fitness routines when improving heart health. But sometimes, the most effective solutions are also the simplest. Walking, a low-impact activity that most people can do daily, is one of the most potent forms of exercise for your heart and overall health.

Regular walking has many cardiovascular benefits, especially when done consistently. Doctors and cardiologists often recommend it as a starting point for individuals with sedentary lifestyles, high blood pressure, or a family history of heart disease.

How Walking Helps Your Heart:

• Improves blood circulation throughout the body
• Lowers blood pressure
• Reduces LDL (bad) cholesterol levels
• Regulates blood sugar levels
• Strengthens the heart muscle
• Aids in weight management
• Reduces inflammation in blood vessels

These benefits combined can significantly reduce your risk of heart attack, stroke, and other cardiovascular conditions.

But That’s Not All—More Benefits of Walking Include:

• Boosts energy and enhances mood
• Improves mental clarity and focus
• Promotes better sleep quality
• Strengthens bones and muscles
• Helps prevent chronic diseases like diabetes and some cancers
• Reduces stress and anxiety
• Enhances immune function

How Much Should You Walk Daily for a Healthy Heart?

The answer is surprisingly manageable if you're wondering how much walking you need to keep your heart in good shape. Most health experts and cardiologists agree that walking 30 minutes a day, five days a week, for a total of 150 minutes, is enough to significantly reduce your risk of heart disease. This doesn't need to be done all at once; you can split it into shorter walks throughout the day, such as three 10-minute sessions.

For those who prefer tracking steps, research suggests aiming for 6,000 to 8,000 steps per day as a solid target for general heart health. Interestingly, a significant global study found that walking as few as 3,867 steps per day already begins to lower the risk of death from any cause, and 2,337 steps daily can reduce the risk of dying from cardiovascular disease. Of course, the more you walk, the greater the benefits, especially if you build up to 7,000 to

10,000 steps daily.

If you're just starting or have been inactive, it's okay to begin slowly. Even 10 to 15 minutes of walking a day can make a difference. Gradually increasing your weekly time and pace will help build endurance and create a lasting habit. You should aim for a brisk pace, enough to get your heart rate up, where you can still talk but not sing.

To stay motivated, consider using a fitness tracker or walking app, walking with a friend or family member, or simply exploring new routes in your neighbourhood. Comfortable shoes, a safe walking environment, and staying hydrated will make walking more enjoyable and effective.

Walking is one of the simplest and most powerful ways to protect your heart. It's free, low-impact, and accessible to people of all ages. Most importantly, it's a habit that can lead to a longer, healthier life—one step at a time.

Is Walking Enough for Heart Health?

Yes, especially if you walk briskly and maintain the habit over time. While more vigorous exercises like running or cycling offer additional cardiovascular benefits, walking is often safer and more sustainable, especially for older adults or those with joint issues.

Take that first step today, not just for your heart but for your whole body. At Apex Hospitals, we encourage every individual to embrace walking as a cornerstone of preventive heart care. Sometimes, the journey to a healthier life begins with the simplest act—a walk.

References:

1. European Society of Cardiology (ESC), 2023. World’s largest study shows the more you walk, the lower your risk of death – even if you walk fewer than 5,000 steps. ( online ) European Society of Cardiology. Available at: https://www.escardio.org/The-ESC/Press-Office/Press-releases/World-s-largest-study-shows-the-more-you-walk-the-lower-your-risk-of-death-even-if-you-walk-fewer-than-5-000-steps [Accessed 21 May 2025].