Faster walking tied to better heart health
Share
We all know walking is good for us—but how fast we walk might actually help protect our heart. A large UK study recently found that people who walk at a brisk or even average pace have a lower risk of developing heart rhythm problems, including atrial fibrillation (AF), one of the most common types of arrhythmia. The research, based on over 420,000 participants from the UK Biobank, shows that walking pace may be a simple but powerful indicator of heart health.
What Are Heart Arrhythmias?
Heart arrhythmias are conditions where the heart beats too fast, too slow, or irregularly. Some, like AF, can increase the risk of stroke, heart failure, and even sudden death. These issues are more common with age and in people with other health problems like obesity, high blood pressure, or diabetes.
What Did the Study Find?
The researchers looked at both self-reported walking pace and data from accelerometers (motion sensors worn on the wrist). They followed participants for more than 13 years and recorded who developed arrhythmias over time.
Here’s what they found:
- People who walked at an average pace had a 35% lower risk of developing arrhythmias than slow walkers.
- Those who walked briskly had a 43% lower risk.
- The pattern held true even when using data from motion sensors, not just self-reported pace.
- The benefits were especially strong in women, people under 60, those with a healthy weight, and those with multiple health conditions.
Why Might Walking Faster Help?
The study found that part of the benefit comes from improvements in metabolism and inflammation. People who walked faster had better cholesterol levels, lower blood sugar (HbA1c), and lower inflammation markers like CRP. These factors are known to raise the risk of arrhythmias, so improving them could protect the heart.
In fact, about one-third of the protective effect of walking pace was explained by improvements in these health markers—especially body mass index (BMI).
What’s the Ideal Walking Pace?
In the study:
- Slow pace = less than 3 mph
- Average pace = 3 to 4 mph
- Brisk pace = more than 4 mph
Even 15 minutes a day of brisk walking made a difference. The more time people spent walking briskly, the lower their risk of heart issues.
Who Benefits the Most?
While everyone can benefit, the study found that faster walking was especially protective for:
- Women
- People under 60
- Those with a BMI under 30
- People with hypertension or other long-term conditions
That means brisk walking could be a simple way to help prevent arrhythmias in both healthy people and those already at risk.
How to Walk for Heart Health
Here are some simple tips:
- Walk briskly—you should be able to talk but not sing.
- Start slow and build up if you’re not used to brisk walking.
- Aim for at least 30 minutes a day, most days of the week.
- Break it up—three 10-minute walks still count.
- Use a tracker or app to measure pace if you’re unsure.
If you have health conditions or haven’t been active, talk to your doctor before starting a new walking routine.
Final Thoughts
This research adds to the growing evidence that how fast you walk matters, not just how much. Brisk walking may help prevent heart rhythm problems by improving your overall health—especially weight, blood sugar, and inflammation. It’s a free, easy, and effective habit to protect your heart. So, lace up your shoes, pick up the pace, and walk your way to better heart health.