Regular walking has truly powerful effects on your heart, according to a recent study. It can march your risk of developing arrhythmias, heart rhythm abnormalities to zero. The study analyzed data from more than 420,000 participants. Specifically, the importance of walking frequency, duration, and speed as determinants of cardiovascular health. As we’ve learned over the past 13 years of research on this topic, people who walk at an average or brisk pace greatly reduce their risk of developing arrhythmias. In contrast, the slower you walk, the greater the risk.
Elroy Aguiar, PhD, is an assistant professor of exercise science at the University of Alabama. To do this, he stresses the importance of making exercise fun so that people will want to exercise consistently. He explained that individuals are more inclined to stick with a regular exercise regimen when they enjoy it. The research clearly shows that walking is the big winner across multiple demographic groups. It better addresses the health needs of people with chronic disease.
Study Insights and Participant Data
To assess this, the researchers analyzed data from 420,925 participants who most recently reported their usual walking speed via a touchscreen questionnaire in the UK Biobank. Of these participants, 36,574—about 9%—developed heart rhythm disorders during the follow-up period. The study categorized walking pace into three groups: slow (less than three miles per hour), average (three to four miles per hour), and brisk (more than four miles per hour).
These results show that people who walk briskly have a 35% reduced risk of developing heart rhythm disorders. In stark contrast, slow walkers were at increased risk. Conversational walking—risky at a brisk pace—boosted these effects, leading to a 43% higher risk of arrhythmias. In particular, 23,526 subjects were diagnosed with atrial fibrillation, but nearly 19,000 people went on to develop other arrhythmias.
“There are a few weaknesses to this study, which the authors mostly acknowledge, including the age range of the sample, which excludes older adults 70 and over, and the majority white sample, so the results may not be generalizable to other ages and racial or ethnic groups.” – Elroy Aguiar, PhD
Health Benefits of Walking
Walking lowers the risk of dangerous arrhythmias and other heart problems. The research pinpoints several mechanisms through which walking protects the heart from arrhythmias. According to Dr. Aguiar, metabolic or inflammatory factors seem to be in the driver seat. They might even explain 36% of the relationship between walking and lower risk of arrhythmia. He commented that by adding in more mixed terrain—particularly more hilly terrain—into pedestrians’ routes, we could help generate greater cardiovascular benefits.
Additional research has found that some populations, such as those with lower socioeconomic status might experience greater benefits from walking. The research found that women, people under age 60, and those with a body mass index under 30 experienced the greatest gains in heart health. This beneficial impact applied to individuals with high blood pressure and individuals with two or more chronic health conditions who reported walking regularly.
“But one of the interesting findings of our study was that people with existing health problems benefited most from a faster walking pace.” – Jill Pell, PhD
Expert Opinions on Physical Activity
Jonathan Myers, PhD, a cardiologist with the VA Palo Alto Health Care System, lauded the science. Perhaps most importantly, he said, it adds to the growing body of research showing the myriad health benefits of physical activity. He specifically pointed out that walking is the simplest form of exercise there is. It’s something that everyone can really fit right inside their everyday lives.
“It’s the easiest type of exercise that we can do, and most anyone can do it.” – Jonathan Myers, PhD
As Jill Pell, PhD, put it, setting achievable exercise targets is key. This is particularly important for people who are struggling with their weight or other health conditions. She recommended that people who start off with difficulties build up their pace and time spent walking to experience the greatest health benefits.
“As with all physical activity goals, if you are struggling, for example, because you are overweight, then build up the speed and time gradually.” – Jill Pell, PhD
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