Walking: It's not about the heart, it's about rhythm

Walking strengthens the cardiovascular system without straining it, can lower blood pressure by 5-8 mmHg, increases good cholesterol, and breaks insulin resistance.

Even with knee and back problems, it is one of the safest exercises with the right shoes and tempo. (American Heart Association, 2023)

How much, at what intensity?

Recommendations for those over 50:

150-300 minutes per week of moderate intensity (or 75-150 minutes of vigorous intensity) and at least two days per week of muscle strengthening. Use the "talk test" for moderate intensity. If you can talk but not sing, you're at the right pace. (World Health Organization, 2020)

Step count or pace?

Both. Studies show that 6,000-8,000 steps per day significantly reduces the risk of death for people over 50, while a pace of around 100 steps per minute provides moderate intensity. Total steps per day is good, but continuous pace blocks of at least 10 minutes are more effective for vascular benefits. (JAMA, 2021; Tudor-Locke, 2018)

Balance, muscle and flexibility! The hidden half of walking

Walking alone is not enough for vascular health over the age of 50;

will prevent falling

balance and muscle to carry the vascular load are required.

- 2 days a week : Leg-hip-back strengthening (e.g. controlled get up from chair-sit down 10-12 repetitions x 2 sets).

- 5 minutes every day : Ankle-calf-hamstring stretching.

These supplements make it easier to increase walking pace and reach the target heart rate. (WHO, 2020)

Heart rate target! A practical way to set the pace

Approximate target heart rate: Subtract your age from 220.

This formula is 50–70% for moderate intensity, and 70–85% for brisk pace. For example, for a 60-year-old, the estimated maximum heart rate is 160; moderate intensity is 80–112; and more vigorous intensity is 112–136.

The pulse rate may remain lower in those taking medication; the main criterion is the feeling of “difficult but sustainable.” (American College of Sports Medicine, 2021)

The friend of the veins is the medicine of the brain

Regular walking improves memory, attention, and executive functions, and reduces depression and anxiety. Vascular health and brain health are "branches of the same tree": If one recovers, the other will too. (Lancet Psychiatry, 2018)

Special for those with vascular occlusion (PAD) and knee/hip arthritis

The “walk-rest-walk” protocol is effective for those with PAD (narrowing of the leg arteries).

Walk until the pain starts, stop, wait for it to pass, start again; 30-45 minute sessions in this way, 3 times a week, enrich the vascular network.

In cases of osteoarthritis, soft ground, short steps, increased cadence, and a walking stick/trekking pole distribute the load. If pain persists for more than 24 hours, reduce duration and pace. (Cochrane Review, 2017; OARSI, 2019)

Walking rhythm in 7 days (over 50 years old)

- Monday: 20 min intervals (3 min medium + 2 min live x 4), 5 min cool down

- Tuesday: 30 min moderate pace + 10 min balance (one leg, supported)

- Wednesday: Rest or 15 min light walk + stretching

- Thursday: 25 min moderate + 5 min short hill (without raising your heart rate)

- Friday: 20 min live tempo block (10 min + 5 min + 5 min) chat tempo

- Sunday: 20 min moderate + 2 sets of chair sit-ups (10–12 reps)

Tip: Dedicate the first 3 and last 3 minutes of each session to warm-up/cool-down.

As your pulse gets used to it, increase the time by 5 minutes.

(WHO, 2020; AHA, 2023)

Why not today? Turn off procrastination traps

- Appointment technique: Write the “walk time” on the calendar as an event.

- Short cut: Say “only 10 minutes”; most often it takes 20.

- Threshold threshold: Put on your sneakers before leaving the house.

- The power of companionship: The same time, the same track, the same company reinforces habits. (Behavioral Medicine Reviews, 2020)

20-minute 'vein-opening' sample plan

1-3rd minutes: Slow warm-up (shoulder-hip mobilization).

4-7th minutes: Medium tempo (speaking test valid).

8-12th minutes: Lively tempo (breathing increases, speech shortens).

13-16th minutes: Medium tempo.

17-19th minute: 60-90 seconds fast, 60-90 seconds slower (2 rounds).

20th minute: Cool down and calf-hamstring stretch.

Note: When applied 5 days a week, a difference in endurance can be felt within two weeks. (AHA, 2023)

Shoes and floor! Small details, big difference

Choose lightweight shoes with flexible toes, shock absorbing heel pads, and a snug fit.

Choose a flat dirt track or tartan track rather than asphalt; the slope increases joint load.

Short strides (fast cadence) are gentler on the knees than long strides (low cadence). (ACSM, 2021)

Direct effects on blood pressure and sugar

Moderate-paced walking activates the inner lining of the vessels (endothelium), increases the release of nitric oxide, which provides expansion and flexibility in the vessels.

With regular walking, a 0.3-0.6% decrease in HbA1c (three-month average blood sugar) and a significant decrease in triglycerides can be observed. (European Society of Cardiology, 2021)

Hot, cold, humid! Let the weather set your pace

Pulse increases more easily in the heat; choose cooler hours of the day and don't forget to drink water.

Muscles become stiff in the cold; extend your warm-up time.

In humid weather, slow down; follow the “lower speed feels the same” rule. (AHA, 2023)

Check before you start! Who should pay attention?

Those with chest pain/palpitations, uncontrolled blood pressure (≥160/100), a history of recent stroke, a diabetic foot ulcer, or shortness of breath at rest should first see a doctor. If you experience chest tightness, pain radiating to the jaw/left arm, or sudden shortness of breath while walking, stop immediately. (ESC Prevention Guidelines, 2021)

TOMORROW: Making peace with oils, olive oil and beyond

- Saturated, monounsaturated, polyunsaturated fat: which one protects the arteries?

The phenol miracle of olive oil: effects on pressure and inflammation

- Omega-3: Fish or capsules, how much?

- 3 delicious, fried-free recipes that are practical in the kitchen