6 things to do while walking to improve heart health

Walking is one of the simplest and of course, the most effective ways to keep our heart in good shape. But did you know that adding a few extra activities into the walking routine can make it even more beneficial for the heart? From improving circulation to reducing stress, these small changes can bring big rewards. Here are 6 things you can do while walking to boost your heart health.

Walk with purpose

A leisurely stroll is relaxing, but if you want to improve your heart health, try picking up the pace. Brisk walking gets your heart pumping, increases blood circulation, and strengthens the heart muscle. Evidence from clinical studies suggests that even minor boosts to daily walking are preferable to no walking, and bigger increases give greater cardiovascular health advantages. Aim for a pace where you can still talk but might struggle to sing. This is often referred to as the “talk test” and indicates moderate intensity.

Add intervals for a cardio boost

Interval walking

, where you alternate between a brisk pace and a slower pace, is excellent for your heart. For instance, walk fast for 2 minutes, then slow down for 1 minute, and repeat. This approach challenges your cardiovascular system, improves endurance, and burns more calories, all while being easy on your joints compared to high-impact exercises.

Use your arms for extra engagement

While walking, swing your arms naturally or hold light hand weights to engage your upper body. This adds an aerobic element to your walk, improving blood flow and oxygen delivery throughout your body. Arm movements also increase calorie burn and help tone muscles, giving your heart an extra workout.

Add breathing exercises

Deep breathing while walking

is an underrated way to improve your heart health. Try inhaling deeply for four counts, holding for two counts, and exhaling for six counts. As per a study published in 2018, walking while breathing increased heart failure patients’ tolerance for physical activity, most likely because to better oxygen saturation. Controlled breathing helps lower stress levels, which is crucial for heart health, as chronic stress can lead to high blood pressure and heart disease over time.

Take nature walks to lower stress

Walking in green spaces like parks or forests has a calming effect on the mind and body. The fresh air, scenic views, and sounds of nature reduce stress hormones, which can strain your heart. Spending time in nature while walking can lower blood pressure, improve mood, and promote better heart health overall.

Track your steps and set goals

Carrying a fitness tracker or smartphone app can make your walk more engaging. Aim for at least 7,000–10,000 steps a day, this range significantly reduces the risk of heart disease. Setting step goals encourages consistency, motivating you to walk regularly and improve your cardiovascular fitness over time.

A heart-healthy routine starts with small steps

Walking is a fantastic way to care for your heart, but adding these activities can take it to the next level. Whether it’s increasing your pace, practicing mindful breathing, or enjoying nature, every small effort counts toward a healthier heart. So lace up your shoes, head out the door, and take those heart-healthy steps today!