This simple trick–that only works after menopause–could lower your risk of heart failure. And it only takes 40 minutes a day.
Walking briskly for at least 40 minutes a day, two to three times per week, reduces the risk of heart failure by nearly 25 percent.
Better yet? Your weight doesn’t matter.
So whether you’re thin, overweight, or in between, doing this exercise is essential–as long as you’re a post-menopausal woman.
Here’s the research behind it:
- 89,000 women reported their walking behavior over a 10 year period. This included the pace, duration, and frequency of their walks.
- Women who walked at least twice per week were 25 percent less likely to develop heart failure. But speed mattered here–the faster their gait (going above an average pace), the lower their risk.
- Walking at least 40 minutes led to the biggest decrease in heart failure. Compared to women who walked at a slow or average pace for fewer than 40 minutes, women who exercised longer–and harder–had healthier hearts overall.
Researchers confirm that these findings can be applied to women over 50, so if you’re in this age bracket, take note: Walking often, and at a brisk pace, is essential for your heart health.
Make sure to speak with your local healthcare provider before starting a rigorous exercise regimen.