Tag: physical activty

Why Walking is the Best Exercise for Heart Health

In today’s world, managing stress is crucial. Regular physical activity, like walking, plays a key role in mental well-being. Walking is easy, safe, low-cost, and suitable for all ages, improving heart health. Incorporating it into daily routines enhances fitness and reduces anxiety, promoting a healthier lifestyle for everyone.

updated September 21, 2025

I published this post during the COVID-19 pandemic. Now, in 2025 we have new stressors to deal with. Fortunately, stress managementt techniques work in many different situations, like regular physical activity.

Coping with stress by walking

We’re all struggling to cope with the stress of upended lives, risk of a new and menacing illness, economic instability, and an unpredictable future. Most of us are actively pursuing ways to take care of our bodies and minds so the stress doesn’t overwhelm us.

The Mayo Clinic reminds us that physical activity is one key way to do that.

Regular physical activity and exercise can help reduce anxiety and improve mood. Find an activity that includes movement, such as dance or exercise apps. Get outside, such as a nature trail or your own backyard.

Let’s go walking

I’ve had to adjust my activity routine since my dance studio is closed, as well as the recreation center, which I had just joined prior to the physical distancing protocol started.

I already liked to walk, so I have increased that to almost daily. I have a treadmill that I can use when the weather is not so nice, but I prefer to walk outside.

So in this post I’m going to share some photos from my walking journeys with reminders about the benefits of walking.

a walking trail at a park, sign advised social distancing
Multiple signs at the park reminded us to stay 6 feet apart, and everyone did.

Walking may be the best exercise

The best type of exercise is one that you will do regularly. Walking is considered one of the best choices because it’s easy, safe, and inexpensive.

Brisk walking can burn as many calories as running, but it is less likely to cause injuries than running or jogging. Walking doesn’t require training or special equipment, except for appropriate shoes.

feet in walking shoes, crossed on a bench

Walking is an aerobic and weight-bearing exercise, which is beneficial for your heart and helps prevent osteoporosis.

I like Skechers for walking. My husband is a fan of Hoka.

Whatever brand you wear, choose one that fits well and is comfortable; wear good socks to help prevent blisters.

Read more about taking care of your heart at this previous post.

Walking for Heart Health

7 Keys to a Healthy Heart

February is American Heart Month, highlighting heart health amidst Valentine’s Day. In this post I outline seven major types of heart diseases and risk factors such as smoking and hypertension. Recognizing heart problem symptoms is crucial. Maintaining heart health involves addressing risk factors with healthy lifestyle choices. Share this vital information.

Keep reading

Don’t stop walking

As we get older we may be tempted to walk less. But movement becomes even more import with advanced age.

People age 65 and older should get at least 2.5 hours of moderate aerobic exercise (such as brisk walking) every week. That averages out to about 30 minutes on most days of the week. 

a bright blue wood rocking chair on a porch
This rocker looked inviting but I kept walking.

Low-impact activities such as walking, biking, or swimming generally go easy on your joints.

handlebars of a bicycle, and iris flowers
Dr Aletha in her bicycle helmet

One day I biked instead of walked; a little harder to take photos though.

How to include physical activity in your daily routine.

  • Park the car farther away at work or stores.
  • Get off the bus one stop earlier and walk the rest of the way.
  • Walk to do errands.
a USPS truck parked on a street
The mail carrier was also out walking, part of his daily routine for sure.

Get going and keep going

Everyone can benefit from physical activity. For most people, it is possible to begin exercising on your own at a slow pace.

If you have never exercised before, start with a 10-minute period of light exercise. A brisk walk every day is a good first exercise.

Slowly increase how hard you exercise and for how long.

You can walk outdoors, at home on a treadmill, alone, or with friends and family.

Make it fun. Listen to music or books on tape while you walk or jog. Watch TV or a video while you exercise.

a geometric cat chalked on a sidewalk
chalk rainbow drawn on a sidewalk
a tiger face drawn with chalk on a sidewalk

The HEART of walking

Aerobic exercise causes you to breathe more deeply. It makes your heart work harder to pump blood. Aerobic exercise also raises your heart rate (which burns calories).

Examples of aerobic exercise include walking, jogging, running, dancing, swimming, and bicycling.

a bush with bright red blooms, shaped like a heart
I posted this photo on Facebook and someone commented that it is shaped like a heart. What do you think?
a sign says"never climb on goals"

This sign was on the fence at a soccer field, where it’s good advice.

But in life, I think if we “climb on our goals”, we’ll be more likely to reach them

Sometimes “goals” do fall over, hopefully not causing serious injury or death, but disappointment and discouragement.

If your goals fail, climb back and try again. Just not on the soccer field, please.

Coach’s Corner: Evaluate your fitness goals

As you consider your fitness, where are you compared to where you want to be?

What is keeping you from the fitness level you need and want?

What do you need to do to get you to the next level? When will you start?

Visit FamilyDoctor.org

The fitness advice in this post was taken from FamilyDoctor.org, the patient information site sponsored by the American Academy of Family Physicians, of which I am a member. Please visit the site for more advice about exercise, fitness, and other health concerns.

Exploring the HEART of fitness

I’d love for you to follow this blog. I share information and inspiration to help you turn health challenges into health opportunities.

Add your name to the subscribe box to be notified of new posts by email. Click the link to read the post and browse other content. It’s that simple. No spam.

I enjoy seeing who is new to Watercress Words. When you subscribe, I will visit your blog or website. Thanks and see you next time.

Dr. Aletha

7 Keys to a Healthy Heart

February is American Heart Month, highlighting heart health amidst Valentine’s Day. In this post I outline seven major types of heart diseases and risk factors such as smoking and hypertension. Recognizing heart problem symptoms is crucial. Maintaining heart health involves addressing risk factors with healthy lifestyle choices. Share this vital information.

February is American Heart Month and has Valentine’s Day, February 14. So, let’s explore our hearts and how we can keep them healthy.

At this previous post you can learn about the HEART’S  anatomy and how it works.

diagram of the human heart
Heart diseases affect any and sometimes multiple parts of the heart- the atria, ventricles, the valves, the aorta, the pulmonary artery and veins, the walls and the coronary arteries (not shown in this diagram. )

In this post I reviewed common heart disorders.

7 Major Types of HEART DISEASE.

  1. Congenital heart disease (problems present at birth)
  2. Cardiomyopathy- disease of the heart muscle
  3. Coronary artery disease/myocardial infarction ( heart attack)- the most common cause of death in the United States
  4. Congestive heart failure
  5. Sudden cardiac death
  6. Arrhythmia-irregular heart beats
  7. Hypertension- high blood pressure
electrocardiogram- tracing
An electrocardiogram, EKG, records the heart beats produced by the heart’s electrical system.

Protecting our HEARTS from Disease, Disability, and Death. 

7 major risk factors for heart disease 

  1. smoking
  2. hypertension
  3. excess body weight
  4. sedentary lifestyle, too little physical activity
  5. high blood fats (cholesterol)
  6. high blood sugar (glucose)
  7. poor nutrition
complications of high blood pressure

Other Risk Factors 

  • Gender– unfortunately males are somewhat more at risk, especially at younger ages.
  • Age– our risk increases as our age does.
  • Ethnicity– some ethnic groups have a higher risk. In the United States these are African Americans, Native Americans, Hispanics.
  • Family history– This means a close relative, like a parent or sibling, who developed heart disease young, or less than 50 years old.

Recognizing that you may have a heart problem can be the first step to getting effective treatment. Here are

7 Keys to a Healthy Heart-Watercress Words.com

7 Symptoms of a Heart Problem

  1. Chest pain– this is probably the most recognized heart disease symptoms, but is not unique to heart disease, nor is it always found in heart disease.
  2. Shortness of breath– especially if it occurs with minimal exertion, or if you find you have less tolerance for exertion.
  3. Palpitations– this means feeling like your heart is beating too fast, too hard, or at irregular intervals.
  4. Fatigue- especially if out of proportion to physical activity, if you tire more easily or quickly, or seem to have less energy than in the past
  5. Unexplained weight gain or swelling in the feet and legs
  6. Dizziness or lightheadedness when standing or walking, especially after exertion.
  7. Syncope, the medical term for fainting or passing out, especially if no other obvious cause (some people know they faint at the sight of blood, or with certain smells; that form of fainting is usually harmless, unless injured from falling)
No Smoking sign with pumpkins
a heart monitor showing a heart tracing EKG
blue berries, strawbeerries, and orange slices-Nutrition Facts
people in a gym exercising

How to keep Your HEART healthy

Keeping our hearts healthy involves changing the first 7 risk factors I mentioned, which doctors often call modifiable risk factors.

  1. Stop smoking– consider these  7 surprising reasons to be smoke free
  2. Control your weight– achieve and stay at a healthy weight.6 steps to losing weight and gaining hope
  3. Be screened for diabetes and high cholesterol; if found, manage with your doctor’s supervision .10 Silent Signs of Diabetes
  4. Get more active, do some physical activity on a regular basis.Health lessons from the Women’s World Cup
  5. Eat less junk food, make healthier food choices. Learn easy ways to shop healthier from the American Heart Association
  6. Have your blood pressure checked regularly (ask your doctor how often). If you have hypertension,  follow your doctor’s management plan, which may include medication. Learn more from FamilyDoctor.org 
  7. Control and manage stress. Medical studies suggest that emotional stress can bring on cardiovascular disease. You can learn more from Dr. James Marroquin’s fascinating post.

always exploring the HEART of heart health

Please share this post on your social sites, your friends will thank you for caring about their hearts.

I’d love for you to follow this blog. I share information and inspiration to help you turn health challenges into health opportunities.

Add your name to the subscribe box to be notified of new posts by email. Click the link to read the post and browse other content. It’s that simple. No spam.

I enjoy seeing who is new to Watercress Words. When you subscribe, I will visit your blog or website. Thanks and see you next time.

Dr. Aletha