Experts guide on how to walk properly to reduce the risk of heart attack

Although walking is a gentle exercise, it can improve mood, reduce stress, promote sleep and support bone health.

But another huge benefit is that walking can reduce your risk of heart disease and stroke.

Exercising by walking can actually improve cardiovascular health, reduce blood pressure - especially when walking with proper technique.

Walking exercise can improve heart health and lower blood pressure - especially when done correctly.

Fitness expert Gavin Cowper, owner of Exersci Fitness Centre (UK), explains that aerobic exercises can increase the heart rate and improve blood vessel function, leading to lower blood pressure, thereby preventing heart attacks. One way to do this is to go for a brisk walk, according to the Mirror.

Start with a warm-up, then work up to walking at a brisk pace for at least 30 minutes most days of the week, suggests Gavin.

The NHS defines brisk walking as around 5km/h, “faster than a stroll”. This also means taking around 100-120 steps in 1 minute. You should be able to talk while walking briskly, but not sing.

Gavin also recommends jogging or running to lower your blood pressure. He suggests gradually increasing your running time to at least 150 minutes of moderate intensity or 75 minutes of vigorous intensity each week. Alternatively, you can cycle at a moderate to vigorous intensity for 150 minutes each week.

The Mayo Clinic (USA) also said: Physical activity does not need to be complicated. Simply taking a brisk walk every day can help you live a healthier life, by:

• Maintain a healthy weight and reduce body fat.
• Prevent or control many different conditions, including heart disease, stroke, high blood pressure, cancer, and type 2 diabetes.
• Improve cardiovascular fitness.
• Strengthen bones and muscles
• Improve muscle endurance.
• Increase energy levels
• Improves mood, cognition, memory and sleep.
• Improve balance and coordination.
• Strengthen the immune system.
• Reduce stress and pressure.

One way to lower blood pressure and prevent heart attacks is to walk briskly.

The faster, farther, and more often you walk, the greater the benefits. You can start by walking at a moderate pace and then gradually increase your speed. This can be a great way to get aerobic activity, improve your cardiovascular health, and increase your endurance while burning calories.

You can also alternate between brisk walking and regular walking. This improves your cardiovascular fitness and burns more calories in less time than regular walking.

Correct brisk walking technique

• Eyes look forward, not down.
• Neck, shoulders and back are relaxed, not stiff.
• Swing your arms freely with a slight bend in your elbows. Just give them a little wiggle.
• Keep your abs slightly tight and your back straight, not arched forward or backward.
• Walk gently, rolling your foot from heel to toe, according to the Mayo Clinic.

Source: https://thanhnien.vn/chuyen-gia-huong-dan-cach-di-bo-dung-ky-thuat-giup-giam-nguy-co-dau-tim-185240928114333132.htm