Walking for Heart Health

Why walking is good for your heart

Your heart is a muscle, and it gets stronger with use. Walking is gentle, cheap and needs no special equipment, so it is a great place to begin.

The NHS says regular aerobic exercise like walking and swimming strengthens your heart and circulatory system, and that exercising regularly reduces your risk of having a heart attack. Combined with healthy eating, it helps maintain a healthy weight and lowers cholesterol.

Walking also supports other parts of healthy aging: your bones, your balance, your mood and your sleep. It is easy to do with friends, and easy to do a little at a time.

How much should you walk?

The NHS activity guidelines for older adults are clear.

• NHS guidance for adults 65 and over: at least 150 minutes of moderate-intensity activity a week, or 75 minutes of vigorous activity.
• Strength, balance and flexibility: on at least 2 days a week.
• Every day: be physically active, even if it is only light activity.
• Sitting: reduce time spent sitting or lying down, and break up long periods of not moving.

Walking for health is one of the moderate-intensity activities the NHS lists, along with water aerobics, bike riding and dance fitness. If you build up to 30 minutes on five days a week, you reach 150 minutes.

If that sounds like a lot, start smaller. Ten minutes a day, several days a week, is a real start. The NHS says even light activity counts on any day.

How brisk should you go?

Moderate intensity means you feel your effort, but you are not exhausted. A useful guide is the talk test. You should be able to talk, but not sing.

• Too easy: you can sing without effort.
• About right: you can talk in full sentences, but you are breathing faster and feel a little warmer.
• Too hard: you cannot say more than a few words without pausing.

If you have a heart condition, ask your doctor what effort is right for you, and follow any guidance about heart rate or symptoms.

A four-week walking plan

• Week 1: walk for 10 minutes, on four days. Choose a flat, familiar route.
• Week 2: walk for 15 minutes, on four or five days. Add a slightly brisker pace for a few minutes.
• Week 3: walk for 20 minutes, on five days. Try a gentle slope if it feels comfortable.
• Week 4: walk for 25 to 30 minutes, on five days, or split it into two shorter walks.

If a week feels hard, repeat it. If you feel very tired, take a rest day.

Add strength and balance work on 2 days a week, as the NHS suggests. See our guides to sit-to-stand and squats and balance exercises at home.

Stay safe on your walks

• Wear supportive, well-fitting shoes with a good grip. The NHS advises well-fitting footwear to help prevent falls.
• Choose even, well-lit routes.
• Warm up with a slow first five minutes.
• Carry water and a phone.
• Tell someone your route, if you walk alone.
• Use a stick or poles if they help your balance.

Signs to stop and get help

• Chest pain or pressure.
• Severe breathlessness, or breathlessness that does not settle.
• Dizziness, fainting or confusion.
• Sudden weakness or numbness.
• Sharp pain in a joint or leg.

Call your local emergency number for chest pain, severe breathlessness, fainting or sudden weakness.

Adapting it to your situation

• If you are just starting out: begin with five to ten minutes, and build up slowly.
• If you have a health condition: ask your doctor what is safe, and which signs mean stop.
• If you live alone: tell someone your plan, and keep a phone within reach.
• If you care for someone else: use short bursts, and share activity with them if possible.
• If you have limited mobility: choose seated or supported versions of exercises.

The habit is the same for everyone. Only the setting and the pace change.

A worked example: from 10 minutes to 30

Ruth, 68, has not exercised much for years. Her doctor says gentle walking is fine. She starts with ten minutes after breakfast, four days a week.

After two weeks, she adds five minutes and walks with a neighbor. After a month, she walks for 25 minutes on five days, with a bench break halfway.

She feels less breathless on the stairs and sleeps a little better. She keeps a small diary, and celebrates each new distance with a cup of tea.

None of this was fast. It was steady.

A sample week

• Monday: 20-minute walk.
• Tuesday: 10-minute walk, plus sit-to-stands.
• Wednesday: rest, or light stretching.
• Thursday: 20-minute walk.
• Friday: 10-minute walk, plus balance work.
• Saturday: a longer, easy walk with a friend.
• Sunday: rest.

Adjust the plan to your fitness and health, and repeat a week if it feels like too much.

Keeping it going

• Pick a fixed time that suits your energy.
• Link it to something you already do.
• Use a calendar or diary to tick off each day.
• Do it with a friend or family member.
• Celebrate progress that is not about weight or speed.
• Restart the next day if you miss one.

Our article on how to build a habit that sticks has more ideas.

Common mistakes to avoid

• Starting too fast. Build up slowly.
• Ignoring warning signs. Stop and get help if you feel unwell.
• Wearing worn or loose shoes. Choose supportive footwear.
• Skipping strength and balance work. The NHS suggests it on at least 2 days a week.
• Sitting for hours between walks. The NHS suggests breaking up long periods of sitting.

If you are unsure, start smaller and ask a professional.

Myths worth dropping

Myth 1: You have to walk fast to get benefits

Even light activity counts, and you can build up gradually.

Myth 2: It is too late to start

You can start at any age. The NHS gives guidelines for adults 65 and over.

Myth 3: Walking is not real exercise

The NHS lists walking for health as a moderate-intensity activity.

When to talk to a doctor

Talk to your doctor before you start or change your routine if you have a heart condition, high blood pressure, dizziness, memory concerns, joint pain or have had falls. Stop and get help if you have chest pain, severe breathlessness, fainting, sudden weakness or confusion.

A doctor, pharmacist, physiotherapist or dietitian can look at your whole situation and tailor advice to you.

Questions to ask yourself

A few honest questions help you tailor these ideas to your own life.

• How much do I move on a typical day?
• What would make walking more enjoyable?
• Who could walk with me?
• What time of day suits my energy?
• What would I like to be able to do in three months?

Walking in different weather and seasons

• Cold weather: wear layers, gloves and a hat, and take extra care on ice.
• Hot weather: walk early or late, wear light clothes and carry water.
• Rain: wear shoes with grip and a waterproof coat, or walk indoors, such as in a mall or a community hall.
• Dark evenings: stay on well-lit routes, and wear reflective clothing.
• Bad days: walk around the house, or do a few minutes of marching on the spot.

The NHS says being active every day, even lightly, is helpful. If you cannot go out, indoor movement still counts.

Questions to bring to your doctor

A short list makes appointments more useful. Write your questions down, and take a friend or family member if that helps.

• Is walking safe for me, given my heart and health?
• How hard should I push?
• What symptoms should make me stop?
• Do my medicines affect how I feel when I exercise?
• Should I have any tests before I increase my activity?

Walking is one part of a heart-healthy life

The NHS advises a low-fat, high-fiber diet with 5 daily portions of fruit and vegetables, limiting salt to no more than 6 g a day, keeping alcohol to no more than 14 units a week, not smoking and keeping a healthy weight. Walking works best alongside these habits.

See our guide on heart-healthy habits after 50 for the full picture.

Recap: the main points

• Walking is a simple way to strengthen your heart, and the NHS says regular exercise reduces heart attack risk.
• Adults 65 and over should aim for 150 minutes of moderate activity a week, plus strength and balance work on 2 days.
• Build up slowly, and use the talk test for intensity.
• Stay safe with good shoes, even routes and awareness of warning signs.
• Check with your doctor if you have a heart condition.

Walking for heart health: frequently asked questions

Want the full picture? Read our Healthy Aging Guide.

Sources and further reading

We checked the figures and guidance in this article against these sources. This article does not give personal medical advice.

• NHS: Physical activity guidelines for older adults
• NHS: Coronary heart disease prevention
• NHS: Preventing falls
• NHS: Physical activity guidelines for adults aged 19 to 64

Want more? Head back to the Healthy Aging hub or read the Start Here guides.