Over 13 years, researchers tracked data from more than 420,000 people and found that the faster the participants walked, the lower their risk of developing heart rhythm disorders, including atrial fibrillation. Atrial fibrillation (AFib) is a heart rhythm disorder in which the atria (the upper chambers) of the heart beat irregularly. This condition can lead to stroke and other serious cardiovascular complications. By 2030, it is predicted to affect more than 12 million people in the United States alone.
In the study, participants self-rated their usual walking speed as slow (less than 3 mph), moderate (3 to 4 mph), or fast (more than 4 mph). Those who walked at a moderate pace had a 35% lower risk of arrhythmia, while those who walked at a brisk pace had a 43% lower risk, compared to slow walkers.
Walking speed assessment was not only subjective but also objective: approximately 82,000 participants wore activity trackers that accurately recorded their speed. Of these, more than 4,000 developed arrhythmia during the study period, and, as was again found, those who preferred brisk walking had a significantly lower risk of developing arrhythmia. The researchers also found that faster walkers were more likely to be male, residents of wealthier neighborhoods, and people with healthier habits and metabolic profiles. They tend to have lower body weight, smaller waist circumference, higher muscle strength, and lower levels of inflammation.
Walking is beneficial at any age.
Importantly, brisk walking demonstrated a particularly significant protective effect among people with chronic medical conditions, high blood pressure, and a body mass index of less than 30. However, the study itself was observational, meaning it cannot establish a direct cause-and-effect relationship between walking speed and heart health. However, the researchers controlled for a number of risk factors and excluded people previously diagnosed with cardiovascular disease from the sample, which increases the reliability of the results.
Researchers emphasize that regular walking at a moderate or brisk pace has a beneficial effect on the autonomic nervous system, normalizing the balance between its excitatory and depressive parts. Furthermore, physical activity increases the volume of the left ventricle, improves its pumping function, and reduces blood pressure and inflammation. All of this combined reduces the risk of not only arrhythmia but also heart attacks and strokes.
Walking does not require special equipment or shoes, and you can walk anywhere.
The study's authors urge people to take even short walks throughout the day, especially at a brisk pace. You don't necessarily have to hit the gym—walking outdoors over rough terrain can be even more beneficial. As one expert noted, regularity and enjoyment are key factors in maintaining a habit. Those who can't immediately start at a brisk pace can gradually increase the speed and duration of their walks. Walking has virtually no contraindications, but if you have a chronic condition, it's best to consult a doctor just in case.