Can Walking Speed Be a Sign of Your Heart Health?

Staying a step ahead of heart disease may just require walking faster.

Research suggests that people who regularly walk at a brisk pace tend to have fewer cardiac issues than those who merely stroll. One study connected a faster pace to a 34% decrease in heart failure risk.

So, can protecting your heart really be as simple as picking up the pace? The answer is complicated, as cardiologist Ashish Sarraju, MD, explains.

Walking speed and your heart

The theory about walking speed and heart health reflects a basic truth in the world of cardiology: Your overall fitness and strength levels can help predict your overall risk of developing heart disease.

The ability to walk faster is a sign of fitness and a healthy muscle mass, says Dr. Sarraju. It’s a measurement of your strength, like any other physical activity.

That makes walking pace a useful barometer for heart health and overall health.

“If your cardiorespiratory fitness is high and your activity levels are high, your heart health tends to be better,” he shares. “Walking speed can be a reflection of that kind of global effect.”

Another potential benefit of monitoring your pace? If you start walking slower than you used to or feel like you’re struggling to do what once felt easy, it may be a subtle symptom of a larger issue.

“Think of your walks as a stress test you can do every day,” suggests Dr. Sarraju. “If you notice changes, it may help tip us off about something going on with your health.”

The bigger picture for heart health

But despite the importance of cardio exercise, it’s overly simplified to think boosting heart health ONLY requires faster walking.

The food you eat also makes a difference in the operation of your heart and cardiovascular system, for instance. Eat healthier foods and blood flows better through your body. Gorge on donuts and double cheeseburgers, and the works get gummed up.

Smoking can damage your heart, too. Ditto for excessive alcohol consumption. Avoiding both can keep your heart happily pumping.

“There are many factors to heart health,” notes Dr. Sarraju. “It’s not just about striving to get to a certain walking speed so nothing bad happens. It’s trying to do the best you can every day in all of these areas to protect your heart.”

Which causes which?

So, does walking faster make your heart healthier or do you walk faster because you’re making numerous heart-healthy decisions that leave you fit and strong? That’s a round-and-round question that can be argued endlessly.

“There’s a definite reverse causality aspect,” says Dr. Sarraju. “It’s hard to disentangle the two.”

Bottom line, though? Increasing fitness ultimately helps heart health.

The importance of activity

There’s a new saying gaining in popularity: Sitting is the new smoking. It’s a quick way of emphasizing how a sedentary lifestyle can contribute to a long list of health issues, including heart disease.

That’s why the American Heart Association (AHA) recommends at least 150 minutes of heart-pumping, moderate-intensity exercise each week to keep your ticker healthy. (A brisk walk would be classified as “moderate intensity,” by the way.)

Unfortunately, only about 1 in 5 adults and teens consistently hit that weekly exercise goal. Walking can be a good way to reverse that trend, says Dr. Sarraju.

It’s always a good idea to talk with your doctor before starting an exercise routine, too, especially if you have any existing health issues. They may even be able to write you an “exercise prescription” to work with an exercise physiologist to design a program.

“Moving more is better than moving less,” emphasizes Dr. Sarraju. “And once you get on your feet and walk a little bit, you may find yourself pushing more and getting stronger in the process. You’ll see and feel the progress.”

And your heart will be better for it, too.