Do fast walkers have healthier hearts?

Looking for an easy way to improve your heart health? Try picking up the pace.

Those who walk at a brisker pace may have fewer cardiac problems than those who stick to a slow stroll, according to a European Society of Cardiology study. Another study attributes fast walking to a decreased risk of heart failure.

“Walking speed can be a good indicator of your functional capacity,” says Jennie Banholzer, a cardiology nurse practitioner at Aurora Health Care. “Functional capacity is how well your heart allows you to perform daily activities that require sustained aerobic metabolism, also known as oxygen consumption.”

Functional capacity is estimated in units called metabolic equivalent (MET) level. At rest, your MET level is 1. MET levels increase based on the intensity of activity.

“Walking at a slow stroll of about 2 mph results in a MET level between 2 and 3,” explains Banholzer. “While walking at a pace of 3.5 mph, your MET level is between 5 and 6. This is compared to brisk walking at 5 mph which results in your MET level rising to 6 or 7.”

She says light activity is generally less than 3 METs, moderate activity is around 3 and 6 METs, and vigorous activity is greater than 6 METs. If you can talk but not sing during the activity, it’s considered moderate activity. If you cannot say more than a few words without stopping to breathe, it’s vigorous activity.

Being able to walk fast can be a sign of a strong heart, however, there are still several factors that influence your heart health.

“What you eat, how much and how often you do physical activity, and avoiding tobacco are factors you can choose and maintain,” Banholzer says. “Non-modifiable risk factors include advancing age and a family history of early onset cardiac disease.”

To improve your heart health, Banholzer recommends:

• Aiming for 150 to 300 minutes of moderate activity or 75 minutes of vigorous activity per week.
• Strength training at least twice a week, involving all muscle groups.
• Eating a variety of fruits and vegetables, whole grains, legumes, nuts and fish.
• Limiting intake of processed foods, sodium, added sugars, saturated fats and alcohol.
• Avoiding tobacco.

“Move more, sit less,” she adds. “It’s never too early to start thinking about heart health.”

Take a quiz to learn your risk for heart disease.