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Brisk walking can be an effective way to get exercise to protect the heart, improve circulation and reduce cardiovascular risk factors without the need for medication.

That is what specialists from Harvard University point out, emphasizing that physical activity triggers positive changes in the blood vessels, metabolism and brain.

While many associate cardiovascular care with intense gym routines, long running sessions or demanding cycling, experts note that moderate exercises such as walking also generate important health benefits.

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Benefits of exercising for the heart and circulation

Experts explain that when a person engages in physical activity, the body responds quickly: the heart beats faster, breathing rate increases, and the muscles begin to work more intensely.

However, the most important benefits occur internally, since exercise improves the flexibility of blood vessels and increases blood flow in the body by up to 25%.

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In addition, it stimulates the production of nitric oxide, a molecule that helps relax and expand blood vessels.

Why brisk walking is one of the options recommended by experts

Among the recommended moderate exercises is brisk walking (more than 4.50 mph), since this can generate great cardiovascular benefits without requiring extreme training.

Among the most notable health benefits of exercising are preventing or improving the main risk factors associated with heart disease, such as

  • High blood pressure
  • Type 2 diabetes
  • Obesity
  • Unhealthy cholesterol
  • Stress and depression

However, before making any changes, it is essential to consult a health specialist who can approve the best physical activity routine for each case.

How much physical activity should be done for it to be beneficial

Expert recommendations indicate that adults should do

  • At least 150 minutes per week of moderate physical activity
  • Or 75 minutes per week of vigorous activity
  • In addition to muscle-strengthening exercises twice a week

However, it is noted that even short sessions of between 10 and 15 minutes can be effective.