One of the biggest benefits of regular exercise is that it can improve your heart health, which has a huge impact on how well you feel and how long you live.
“Your heart is a muscle, and just like any other muscle, it gets weaker if you don’t use it,” says Denise Chakoian, a certified trainer and the owner of Core Cycle and Fitness LaGree.
“Regular exercise keeps it strong and helps prevent issues like high blood pressure, heart disease and stroke.”
You don’t need to do high-intensity workouts to reap these benefits, either. Chakoian says even small amounts of daily movement can make a difference.
She suggests starting with this 15-minute walking plan and practicing it two or three times a week.
The workout uses an interval format, alternating between high-intensity bursts and slower-paced sections for recovery, which trains your heart to recover faster after a period of exertion.
“Over time, that translates into a stronger, healthier heart that can handle stress and daily activity more easily,” says Chakoian.
She recommends walking for 15 minutes to start and building to longer distances or higher speeds.
15-minute walking workout for heart health
1. Warm-up
Time: 2min
Walk at an easy pace to loosen your legs and get your heart rate going.
2. Brisk walk
Time: 3min
Walk fast enough that your breathing deepens, but you can still talk. Swing your arms naturally and keep your steps strong and steady.
3. Power burst
Time: 1min
Walk as fast as you can without running.
4. Slow down
Time: 2min
Catch your breath, but keep moving. Let your body recover while keeping a steady rhythm.
5. Brisk walk
Time: 3min
Keep your stride smooth and your core engaged. Focus on staying upright and relaxed through your shoulders.
6. Power burst
Time: 2min
This last push helps you build stamina and end your walk strong.
7. Cool-down
Time: 2min
Drop back to a comfortable pace, breathe deeply and stretch your calves and hamstrings once you stop. Try these post-walk stretches if you don’t have a routine already.
Shop walking shoes
If you need to upgrade your walking shoes, here are the top three picks from Fit&Well’s guide to the best walking shoes.
