Rules to Keep in Mind While Walking to Protect Heart Health
Cardiology Specialist Prof. Dr. Murat Turfan shared six fundamental rules and risk factors to pay attention to while walking for heart health.
Walking, which plays an important role in reducing the risk of cardiovascular diseases that lead the causes of death worldwide, can be risky if not done correctly. Cardiology Specialist Prof. Dr. Murat Turfan explained the rules to heed regarding the duration, pace, and conditions of walking.
Learn the Risks Before Starting to Walk
It is of great importance for individuals, especially those over the age of 35 and who have been inactive for a long time, to recognize their own risks.
Those who smoke, have hypertension, diabetes, high cholesterol, or a family history of early-onset heart disease should have their health status evaluated prior to a program.
Do Not Skip Warm-Up and Cool-Down Phases
Switching to a high pace as soon as walking starts can suddenly increase the load on the heart and circulatory system, leading to adverse outcomes.
It is necessary to spend the first five to ten minutes at a comfortable pace to warm up the body, gradually increase the speed, and slow down the pace at the end.
Determine Your Pace with the Talk Test
It is not mandatory to continuously track the pulse during walking; it is possible to speak at a moderate pace, but it might be difficult to form long sentences.
If one is out of breath to the point of not being able to talk, that current pace is considered too high for the individual.
Spread Activity Across the Week
In terms of heart health, rather than walking for a few hours just one day a week, spreading physical activity across the week is a much better approach.
At least 150 minutes of moderate-intensity activity per week should be targeted, and this duration can also be completed in ten to fifteen-minute sessions throughout the day.
Pay Attention to Meal Times and Weather Conditions
Doing brisk walking immediately after a heavy meal can lead to indigestion, bloating, and various feelings of discomfort in the body.
While thermoregulation becomes difficult in hot and humid weather, effects such as the constriction of blood vessels and increased blood pressure can be observed in very cold weather.
Stop Walking When Dangerous Symptoms Occur
Walking should not be continued in situations such as chest pressure, tightness, pain spreading to the arm, back, or jaw, unusual shortness of breath, and dizziness.
It is of vital importance to seek immediate medical help in serious situations such as prominent and persistent chest pain or a feeling of fainting.