Although heart disease is the leading cause of death in the world, many people still delay prevention because they mistakenly believe that they must exercise harshly or completely change their lifestyle. In fact, the biggest barrier today is sedentary habits, paperwork and prolonged stress. These factors directly lead to high blood pressure, obesity and insulin resistance - factors that cause heart attacks even in young people.
Published studies show that active people are about 40% less likely to develop cardiovascular disease than less active people. Even the smallest activities such as standing also bring benefits. This benefit gradually increases with the exercise time and achieves optimal efficiency at 9.1 hours of moderate intensity activity per week.
According to the European Journal of Preventive Cardiology, 30 minutes of daily walking has a positive impact on the factors causing atherosclerosis. Specifically, this habit helps reduce systolic blood pressure, body weight, blood sugar and triglycerides, and increases good cholesterol (HDL).
A meta-analysis in 2024 showed that walking speed plays an important role. People who walk fast have a significantly lower risk of coronary artery disease than people who walk slowly. This is consistent with the World Health Organization (WHO)'s recommendation that at least 150 minutes of moderate activity per week are needed. The American Heart Association also affirms that walking is the simplest way to improve blood circulation and reduce the risk of stroke.
To optimize exercise, Dr. Deebanshu Gupta - a cardiologist (India) - emphasizes that consistency is more important than intensity. If you cannot walk continuously for 30 minutes, break it down into 3 times, 10 minutes fast each time a day. The results for the heart are equivalent. You should start slowly and build regular daily habits.
Although walking is safe for most people, individuals with symptoms of chest pain, shortness of breath, or chronic diseases need to consult a doctor before starting a new habit. Proactive early prevention will significantly reduce the likelihood of future illness.
