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Walking Improves Heart Health: Walking is no less than medicine for humans, a fact confirmed by both experts and research. Let us explain the benefits of a 30-minute walk.

Heart Health Tips

30 Minute Walk for Heart Health: We often hear that walking is beneficial for us and keeps the body fit. A well-known cardiologist says that a simple half to one hour walk every day is as beneficial for the heart as many medicines. This simple step brings many positive changes in the body, improving mood, reducing stress, balancing blood sugar, and increasing mental peace. According to experts, regular walking reduces the risk of heart diseases and can also reduce problems related to heart rhythm.

The rapid rise of heart disease today is evident from the fact that 1 in 5 deaths in the United States is due to heart disease. Heart problems increase due to many factors, but one factor we often overlook is physical activity. Doctors say that the best thing for your heart isn't prescription medication, but regular activity.

Why is walking beneficial?

In an Instagram video, renowned heart transplant expert Dr. Dmitry Yaranov explained that he prescribes walking more than medication. In his words, "I prescribe it more than medication. A 30- to 60-minute walk every day can change your thinking, your heart, and your entire life." The beauty of walking lies not in its simplicity, but in the rapid changes it triggers in the body within minutes. The doctor explains that he has seen many patients transition from fatigue to euphoria, and from anxiety to balance, simply by walking, without any new medications.

What does research say about this?

According to a study by the American Heart Association, increasing your daily steps and engaging in moderate-intensity activity significantly reduces the risk of death from heart disease in women. Another study published in the journal Heart found that brisk walking and maintaining this pace for a short period of time reduces the risk of heart rhythm problems such as atrial fibrillation, a rapid heartbeat or a very slow heartbeat.

What changes does a 30–60 minute walk do to your body?

Dr. Yaranov calls it "the most underrated therapy." He says that minute-by-minute changes in the body, such as

At 1 minute

Blood flow increases and the body comes into active mode.

At 5 minutes

Mood improves, anxiety starts reducing.

At 10 minutes

The body's stress hormone, cortisol, begins to decrease. The mind feels lighter.

At 15 minutes

Blood sugar begins to stabilize, especially for those with fluctuating sugar levels.

at 30 minutes

The body goes into fat-burning mode, making this a very beneficial time for those trying to lose weight.

at 45 minutes

Mental fatigue, overthinking, and confusion begin to subside. Your mind feels clearer.

On 60 minutes

Dopamine, the happiness hormone, increases. After the walk is over, the mind feels calm and happy.

According to a recent study, just 30 minutes of moderate activity, such as walking, instead of sitting, significantly improves energy and mood, with effects lasting into the next day.

No need for an expensive gym

Dr Yaranov says, "You don't need expensive gyms or supplements to keep your heart healthy. Just you, your heart, and a few simple steps every day." His message is clear: start small, but be consistent. The body remembers each step and reaps its benefits.