Walking is one of the easiest, cheapest and most effective ways to protect your heart. It requires no equipment beyond a good pair of shoes, and you can do it almost anywhere.
This plan mixes comfortable walking with short bursts of brisk walking. Intervals make walks more interesting and help build fitness faster. Regular aerobic activity like brisk walking can help lower blood pressure, improve cholesterol and reduce the risk of heart disease and stroke.
Brisk Walking Interval Plan for Heart Health: At a Glance
Before You Start
- If you have heart disease, high blood pressure or take blood pressure medicine, ask your doctor what intensity is safe for you.
- Choose a safe, well-lit route or an indoor track or treadmill.
- Use the talk test: at a brisk pace you can talk, but you can’t sing.
- Stop and seek medical care if you have chest pain or pressure, unusual shortness of breath, dizziness or an irregular heartbeat.
Warm-Up (5 minutes)
- Walk at an easy, comfortable pace for 5 minutes.
- Gradually lengthen your stride and swing your arms naturally.
The Workout
After your warm-up, alternate between brisk and easy walking. Follow the week-by-week plan below, then finish with the cool-down.
- Week 1 (20 minutes of intervals)
Alternate 1 minute brisk walking with 2 minutes easy walking. Repeat 6 to 7 times. Form tip: Brisk means you’re breathing harder but can still talk. - Week 2 (20 minutes of intervals)
Alternate 2 minutes brisk with 2 minutes easy. Repeat 5 times. Form tip: Swing your arms with elbows bent to help pick up the pace. - Week 3 (20 minutes of intervals)
Alternate 3 minutes brisk with 1 minute easy. Repeat 5 times. Form tip: Land on your heel and roll through to your toes. - Week 4 and beyond (20 to 30 minutes)
Walk briskly for the entire main portion, adding 1-minute faster bursts or a hill if you want more challenge. Form tip: Stand tall, look ahead and keep your shoulders relaxed.
Cool-Down (5 minutes)
- Walk at an easy pace for 3 to 5 minutes.
- Calf stretch against a wall or tree: 30 seconds per leg.
- Standing quad stretch: 30 seconds per leg.
- Hip flexor stretch in a short lunge: 30 seconds per side.
Make It Easier or Harder
- Easier: Repeat a week as many times as you need before moving on. Start with 10-minute walks if 30 feels like too much.
- Harder: Add hills, stairs or a slight incline on a treadmill.
- Split it up: Three 10-minute brisk walks a day count the same as one 30-minute walk.
- Add strength: Pair walking with 2 days a week of muscle-strengthening exercise.
Why This Workout Helps
The American Heart Association recommends at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, each week. Regular activity helps the heart pump more efficiently, can lower blood pressure, improves cholesterol levels and helps with weight management.
For people with high blood pressure, regular aerobic exercise can lower readings over time. It works best alongside other healthy habits like eating less sodium, limiting alcohol and taking prescribed medicines.
This article is for general information and isn’t medical advice. Check with your doctor before starting a new exercise program, especially if you have heart disease, diabetes, high blood pressure, joint problems, a lung condition or another health concern. Stop and seek medical help if you feel chest pain, dizziness, faintness or severe shortness of breath.
