Walking for Heart Health: An Activity Guide for Cardiac Rehabilitation Patients

(Activity Specific Exercise Series)

Walking is one of the safest, most accessible, and effective ways to support your heart’s recovery and long-term health.

Whether you’re just starting out after a cardiac event or looking to progress your fitness, this guide will help you walk your way to better cardiovascular health—with safety and confidence.

🌿 Why Walking Is Great for Your Heart

Walking is a low-impact aerobic exercise that helps:

✅ Improve cardiovascular fitness.

✅ Lower blood pressure and cholesterol.

✅ Support weight management.

✅ Enhance mood and reduce stress.

✅ Strengthen muscles and bones without placing too much strain on joints.

A large study published in Circulation (Murtagh et al., 2015) found that regular walking significantly reduced the risk of cardiovascular events in adults with pre-existing heart disease.

This is further supported by the ACPICR guide “Walking as Exercise: A Guide for People with Heart Conditions” (2020), which highlights how walking can be safely incorporated into a cardiac rehabilitation plan.

It’s no surprise that walking is often recommended as part of cardiac rehabilitation programs worldwide.

⛹ Essential Safety Tips

Before starting a walking program, keep these safety tips in mind:

🩺 Consult your healthcare team first

• Make sure you’re cleared for exercise and know your heart rate limits.

  
  

⌚ Warm up and cool down

• Start each session with 5-10 minutes of slower-paced walking to prepare your heart and muscles, and finish the same way.

  
  

📋 Be mindful of medications

• Beta-blockers and other heart medications can affect how your body responds to exercise. Monitor how you feel rather than relying solely on heart rate.

  
  

🌡️ Avoid extremes

• Don’t exercise outdoors in very hot, cold, or humid weather. If necessary, walk indoors (e.g., in a shopping centre).

  
  

🚦 Know your warning signs

• Stop walking and seek help if you experience chest pain, dizziness, unusual shortness of breath, palpitations, or extreme fatigue.

🗓️ Monthly Walking Plans

🥾 Beginner Plan (For those just starting after clearance)

Goal: Build up to 30 minutes of walking most days of the week.

Weeks 1–4:

• Frequency: Every other day

• Session Structure:

  • Warm-up: 5 min slow stroll

  • Main: 5 min at a gentle pace (you can talk easily)

  • Cool-down: 5 min slow stroll

    
    

• Progression: Add 2–3 minutes to your main phase each week until you reach 30 minutes.

🚶‍♀️ Intermediate Plan (For those who can walk 30 minutes comfortably)

Goal: Improve cardiovascular endurance and walking efficiency.

Weeks 1–4:

• Frequency: 5–6 days per week

• Session Structure:

  • Warm-up: 10 min slow stroll

  • Main: 10 - 30 min brisk pace (can talk but breathing slightly harder)

  • Cool-down: 10 min slow stroll

• Progression: In week 3, introduce 1–2 days of “interval walking”: alternate 2 min brisk pace / 2 min gentle pace for 20 minutes.

⛰️ Advanced Plan (For those seeking to challenge themselves safely)

Goal: Enhance stamina and add variety for heart and muscle health.

Weeks 1–4:

• Frequency: 6–7 days per week

• Session Structure:

  • Warm-up: 10 min slow stroll

  • Main:

    • 2 days steady brisk walk (40–50 min).

    • 2 days interval walking: 3 min brisk pace / 2 min gentle pace x 6–8 rounds.

    • 2 days gentle recovery walk (20–30 min).

  • Cool-down: 10 min slow stroll

• Optional Progression: Add light inclines or hill walking on one day per week if cleared by your healthcare team.

💡 Tips to Stay Motivated

• Track your steps with a pedometer or app.

• Walk with a friend or join a local walking group.

• Choose scenic routes to keep it interesting.

• Set SMART goals (Specific, Measurable, Achievable, Relevant, Time-bound).

📚 Evidence-Based Insights

🔬 Research

1. Murtagh EM et al. (Circulation, 2015): “The benefits of walking for cardiovascular health in older adults.”

2. Anderson L et al. (JACC, 2016): “Exercise-based cardiac rehabilitation improves survival and quality of life.”

3. ACPICR (2020): Walking as Exercise: A Guide for People with Heart Conditions.

   
   

📖 Recommended Books

1. Keep Moving: And Other Tips and Truths About Aging – Dick Van Dyke.

2. Younger Next Year – Chris Crowley and Henry S. Lodge, M.D.

   
   
   
   

❤️ Your Heart-Healthy Walking Challenge

This Month’s Challenge:

✔️ Week 1: Walk 3 days for 15 minutes.

✔️ Week 2: Walk 3 days for 20 minutes.

✔️ Week 3: Walk 4 days for 20 minutes.

✔️ Week 4: Walk 5 days for 30 minutes (or try one interval day).

✨ In Summary

Walking is a simple, safe, and highly effective exercise for supporting your heart health at every stage of cardiac rehabilitation. With the right plan and precautions, you can build confidence and fitness—one step at a time.

This health guide is part of our Activity Specific Exercise series, providing clear, evidence-based advice for different types of movement tailored for people in cardiac rehabilitation.

📌 Safety Reminder

Always listen to your body, monitor for warning signs, and speak to your doctor if you’re unsure about increasing your activity level.

For more information around activity specific exercise following a cardiac event - visit the ACPICR website:

This blog post was written by Jamie Pickett, Clinical Exercise Physiologist, with AI assistance