Walking is one of the simplest and most accessible forms of exercise, yet experts say it’s also one of the most powerful for improving overall health and longevity if done the right way. Based on data released by pafikutaikab.org recent studies in preventive medicine have shown that the style, pace, and consistency of walking can make a significant difference in supporting heart function, metabolism, and even brain health.
According to Dr. Diah Larasati, a cardiologist at the National Cardiovascular Center Harapan Kita in Jakarta, walking regularly helps reduce the risk of heart disease, stroke, and diabetes by improving circulation and maintaining healthy blood pressure. “But not all walks are equal,” she explained. “A casual stroll has benefits, but brisk or purposeful walking provides much greater cardiovascular protection.”
The Science Behind Brisk Walking
Research published in the British Journal of Sports Medicine found that people who walk briskly — at a pace that slightly raises the heart rate and makes talking more difficult — have up to a 25 percent lower risk of heart disease compared to slow walkers. Brisk walking enhances oxygen flow, strengthens the heart muscle, and boosts metabolism, all of which contribute to longer life expectancy.
“When you walk briskly, you engage major muscle groups more effectively,” said Dr. Diah. “It’s like giving your heart a natural workout without putting too much strain on the body.”
How Much and How Often?
The World Health Organization (WHO) recommends at least 150 minutes of moderate-intensity activity per week, which can easily be achieved through 30 minutes of brisk walking five times a week. Studies also suggest that breaking walks into shorter 10- to 15-minute sessions throughout the day can still deliver similar health benefits — ideal for busy individuals.
However, consistency matters more than duration. “It’s better to walk 20 minutes daily than two hours once a week,” Dr. Diah emphasized. “Your heart and metabolism respond best to routine activity.”
Walking for Longevity
Longevity researchers often highlight walking as a key habit among the world’s healthiest populations, particularly in so-called “Blue Zones” — regions where people live significantly longer. Walking helps regulate blood sugar, reduces stress, and supports joint flexibility, all of which contribute to healthier aging.
“Walking encourages the release of endorphins that improve mood and reduce stress hormones,” explained Dr. Kevin Wibowo, a sports medicine specialist. “This mind-body connection plays a major role in long-term heart and brain health.”
Tips for Maximizing Benefits
Experts recommend focusing on form, pace, and environment:
- Maintain an upright posture and engage your core muscles.
- Walk at a pace that makes you breathe faster but still allows short conversation.
- Choose routes with gentle inclines to naturally increase intensity.
- Avoid distractions like looking down at your phone; be mindful of your movement.
Hydration and proper footwear are also essential to prevent fatigue or joint strain. For those new to exercise, starting slowly and gradually increasing pace and duration is the safest approach.
A Step Toward a Longer Life
While high-intensity workouts can yield fast results, walking remains a sustainable, low-impact way to improve fitness and extend lifespan. “You don’t need expensive equipment or a gym membership,” said Dr. Diah. “You just need commitment and consistency.”
The takeaway is simple: walk with purpose. Whether it’s a brisk morning routine or a relaxed evening stroll, every step counts — and over time, those steps could be the key to a healthier heart and a longer, more vibrant life.Source: https://pafikutaikab.org/
