Walking Faster Linked to Lower Risk of Heart Rhythm Issues, Study Finds

Walking Faster May Reduce Risk of Heart Rhythm Abnormalities

A new study published in the journal Heart has found that walking at a brisk pace can significantly lower the risk of developing heart rhythm abnormalities, also known as arrhythmias. The research, conducted by a team from the University of Glasgow, analyzed data from over 420,000 participants in the UK Biobank study and found that brisk walking was associated with a 43% lower risk of arrhythmias compared to walking at a slow pace.

Understanding Arrhythmias and Their Risks

Arrhythmias are irregularities in the heart’s rhythm, which can include atrial fibrillation (A-fib), bradyarrhythmias, and ventricular arrhythmias. A-fib, the most common type, is characterized by an irregular and rapid heartbeat originating in the heart’s upper chambers. Bradyarrhythmias involve abnormally slow heart rates, while ventricular arrhythmias occur when the lower chambers of the heart beat too quickly. These conditions can increase the risk of stroke, heart failure, and sudden cardiac arrest if left untreated.

Globally, nearly 60 million people are affected by A-fib, and other arrhythmias contribute significantly to cardiovascular disease and early mortality. Preventing these conditions is crucial, as they are often linked to other health issues such as high blood pressure, diabetes, and obesity.

Key Findings from the Study

The study categorized walking speeds into three groups: slow (less than 3 miles per hour), average (3–4 miles per hour), and brisk (more than 4 miles per hour). During an average follow-up period of 13 years, 9% of participants developed arrhythmias. The findings revealed:

• Walking at an average pace reduced the risk of all arrhythmias by 35% compared to a slow pace.
• Brisk walking reduced the risk by 43%, with a 46% reduction specifically for A-fib.
• Walking faster also improved metabolic and inflammatory markers, such as cholesterol, glucose, and blood pressure levels.

Dr. Jill Pell, the study’s senior author and a professor of public health at the University of Glasgow, emphasized that walking is a simple and accessible form of exercise. “You don’t need to spend money going to a gym or buying equipment. You can just walk out of your front door and keep going,” she said.

Who Benefits the Most?

The protective effects of brisk walking were found to be strongest among certain groups:

• Women: Although women are less likely to develop A-fib than men, they face higher risks of heart attacks and strokes if they do. The study found stronger associations between brisk walking and reduced arrhythmia risk in women.
• People under 60: Younger participants experienced more significant benefits from faster walking.
• Individuals with high blood pressure or multiple chronic conditions: These groups saw notable reductions in arrhythmia risk.
• People without obesity: Interestingly, the benefits were more pronounced among participants who were not overweight, a finding that warrants further investigation.

Why Walking Works

The study highlighted several mechanisms through which brisk walking reduces arrhythmia risk. Faster walking improves cardiovascular health by lowering inflammation, reducing cholesterol and glucose levels, and maintaining a healthy weight. These factors collectively contribute to better heart rhythm stability.

Dr. Deepak Bhatt, a professor of cardiovascular medicine at Mount Sinai Fuster Heart Hospital, noted, “There are many cardiovascular benefits to brisk walking, such as helping maintain a good weight and blood pressure, and now we learn from this study, a lower risk of heart rhythm problems.”

Limitations and Future Research

While the findings are promising, the study has limitations. It is observational, meaning it cannot establish a direct cause-and-effect relationship between walking pace and arrhythmia risk. Additionally, the data relied on self-reported walking speeds, which may be subject to inaccuracies. The researchers also noted that the study population lacked diversity, as most participants were white and aged 40–69.

Dr. Pell emphasized the need for further research, including intervention studies that directly test the effects of increasing walking pace among slower walkers. Such studies could provide more definitive evidence of the benefits of brisk walking.

Practical Tips for Incorporating Brisk Walking

Experts recommend incorporating brisk walking into daily routines to improve heart health. Here are some practical tips:

• Take the stairs instead of elevators.
• Park farther away from your destination to add more steps.
• Walk during lunch breaks or while running errands.
• Increase intensity by walking uphill or adding weights.
• Gradually transition from a slow pace to a brisk one.

Dr. Martha Gulati, a cardiologist at Cedars-Sinai Medical Center, emphasized that even small increases in walking pace can make a significant difference. “The first step is literally a step,” she said. “Walking slow is how we start, but the more you do it, the faster your pace will become.”

This study underscores the importance of physical activity, particularly brisk walking, in preventing heart rhythm abnormalities. As a low-cost and accessible form of exercise, walking offers a practical way for individuals to improve their cardiovascular health and reduce the risk of arrhythmias. While further research is needed to confirm these findings, the evidence strongly supports the inclusion of brisk walking in daily routines as a preventive measure for heart health.