Heart Foundation says walking has cardiovascular health benefits | ABC News

Summary

With the new year approaching, it's the perfect time to think about fitness goals. Introducing a simple walk into your daily routine can have a profound impact on your heart health, mental well-being, and overall physical fitness. Walking can reduce the risk of heart disease, type 2 diabetes, and certain cancers. Experts recommend aiming for at least 150 minutes of moderate activity per week, with walking being a great, low-impact option. Even casual wandering can benefit your body, but building intensity over time boosts the rewards, including improved strength, reduced risk of chronic diseases, and better overall health.

Takeaways

• 😀 Walking can significantly improve cardiovascular health and prevent chronic diseases like type 2 diabetes and some cancers.
• 😀 Introducing walking into your daily routine is simple, yet highly beneficial for both mental and physical health.
• 😀 The Heart Foundation recommends at least 150 minutes of physical activity per week, which translates to around 30 minutes most days of the week.
• 😀 Moderate to vigorous activity, such as brisk walking, should be aimed for to achieve the best health benefits.
• 😀 Even casual movement, like parking further away or taking the stairs, can contribute to health improvements, but increasing intensity is key for greater benefits.
• 😀 For those who struggle with starting, gradually building up to 30 minutes or more of activity per day can be a manageable goal.
• 😀 The risk of inactivity is high and can lead to conditions like diabetes, heart disease, and even dementia.
• 😀 Regular exercise, even with pre-existing health conditions, can help in recovery and reduce the risk of further complications.
• 😀 Exercise is a critical part of managing heart disease, high blood pressure, and high cholesterol, with programs available for support, like the 'My Heart, My Life' program.
• 😀 Walking is a low-impact and accessible form of exercise suitable for most people, requiring minimal equipment like comfy shoes, sunscreen, and a hat.
• 😀 Regular physical activity can help alleviate joint aches and muscle issues, with options like swimming providing relief for those with joint concerns.

Q & A

What are the primary health benefits of incorporating walking into your daily routine?

Walking improves cardiovascular health, mental well-being, social interaction, and can help prevent chronic diseases such as type 2 diabetes and certain types of cancer.

Who is Elizabeth Kia and what expertise does she provide in the video?

Elizabeth Kia is an exercise physiologist and National Physical Activity Adviser for the Heart Foundation. She provides expert advice on physical activity and its benefits for heart and overall health.

How much physical activity is recommended for adults per week according to the Heart Foundation?

Adults should aim for 150 minutes or more of moderate to vigorous physical activity per week, which is approximately 30 minutes most days.

What does 'moderate to vigorous' activity mean in practical terms?

It means activity that raises your heart rate and makes you slightly breathless, allowing you to hold a conversation or whistle, but still feeling a bit of exertion.

Does slow walking or 'wandering' still provide health benefits?

Yes, any movement is beneficial. Even short walks or small movements like parking further away or taking the stairs help, though higher-intensity walking provides additional cardiovascular benefits.

What are some practical tips for incorporating walking into daily life?

Wear comfortable shoes, use sunscreen and a hat in summer, break activity into smaller sessions, and consider alternatives like swimming if joints need relief.

What are the main risks associated with inactivity?

Inactivity increases the risk of type 2 diabetes, certain cancers, dementia, heart disease, stroke, and musculoskeletal issues such as joint aches and weakness.

Can people with existing health conditions still benefit from walking?

Yes, exercise is beneficial even for people with heart disease, high blood pressure, or high cholesterol, and can aid recovery and reduce the risk of further complications.

How can people gradually build up their physical activity?

Start with small movements, increase walking intensity over time, aim for cumulative activity throughout the day, and gradually work up to 30 minutes or more per day.

Why is exercise referred to as 'magic medicine' in the video?

Exercise is called 'magic medicine' because it significantly reduces the risk of chronic diseases, improves recovery from heart conditions, enhances overall health, and is one of the most effective modifiable factors for preventing cardiovascular disease.

Does the timing or location of walking matter for achieving health benefits?

No, walking can be done anywhere and anytime. The key is consistency and intensity. Indoor walking can be an alternative during extreme weather.