Try to make a daily walk an essential part of your day. It isn't necessary to walk an entire 30 minutes at a time; getting more activity throughout the day will be just as good. Accumulating activity throughout the day helps burn calories and maintain your weight.

Small activities such as taking the stairs instead of the elevator or parking far away and walking to your destination can add up quickly to the recommended 30 minutes of activity. Be creative. Instead of e-mailing or phoning a coworker, get up and walk to his or her desk. If you need to meet with someone, suggest taking a walk instead of staying inside.

To get the heart-healthy benefits of walking, you need to walk briskly enough to increase your pulse and breathing, but not so fast that you can't talk comfortably.

Test Your Knowledge

1. It isn't necessary to walk the recommended 30 minutes all at once each day. It's just as beneficial to spread my activity throughout the day.

   1. True

      This answer is correct.

      Experts recommend 30 minutes of moderate exercise, which is equal to brisk walking, at least 5 days a week. But it isn't necessary to do it all at once. Breaking it up during the day into chunks, such as three 10-minute walks, is just as beneficial.

   2. False

      This answer is incorrect.

      Experts recommend 30 minutes of moderate exercise, which is equal to brisk walking, at least 5 days a week. But it isn't necessary to do it all at once. Breaking it up during the day into chunks, such as three 10-minute walks, is just as beneficial.

Your heart is a muscle with fibers that allow it to contract and pump blood. When used during aerobic exercise, the heart becomes more efficient and pumps more blood with each heartbeat. Exercise, such as walking, also increases your muscles' ability to take oxygen from the blood. A more efficient heart can pump more blood with each heartbeat and deliver more oxygen and nutrients to other organs.

Test Your Knowledge

1. Walking is a form of aerobic exercise that elevates the heart rate and increases the efficiency of the heart.

   1. True

      This answer is correct.

      Walking briskly increases your heart rate and increases the efficiency of your heart. A more efficient heart can pump more blood through your body, which circulates more blood and nutrients to other organs.

   2. False

      This answer is incorrect.

      Walking briskly increases your heart rate and increases the efficiency of your heart. A more efficient heart can pump more blood through your body, which circulates more blood and nutrients to other organs.

One of the best ways to stay motivated to walk is to include other people. Ask friends and coworkers to join you. Join a walking group or club.

• Buy a pedometer at a sporting goods store. Wear it every day and count your steps. The first time you wear it, count how many steps you normally take in a day. Set a goal for increasing it each day or week. Try to start with an increase of 2,000 steps a day and work toward 10,000. Get others to join you and set goals as a group.
• Walk before or after work or on your lunch break. Instead of taking a snack or coffee break, take a walk break.
• If the weather is bad, take comfortable shoes to the mall and walk several laps inside.
• Walk to work, school, the grocery store, or a restaurant.
• Walk around your neighborhood, around an entire park, or to do errands.
• Schedule walks on your business calendar. Turn a walk into a brainstorming session with a coworker.
• Wear comfortable shoes and socks that cushion your feet.
• Drink plenty of water. Take a bottle with you when you walk.
• Be safe and know your surroundings. Walk in a well-lighted, safe place.
• Plan family outings around walks together.
• Take your dog on a walk.
• Set a goal to participate in an organized fitness walk.

Test Your Knowledge

1. Buying a pedometer or step counter is an easy way to motivate yourself to walk more.

   1. True

      This answer is correct.

      A pedometer or step counter can help you determine how active (or inactive) you are throughout the day. After you know your level of activity, you can set goals to increase your steps, and your fitness, throughout the day.

   2. False

      This answer is incorrect.

      A pedometer or step counter can help you determine how active (or inactive) you are throughout the day. After you know your level of activity, you can set goals to increase your steps, and your fitness, throughout the day.

Now that you have read this information, you are ready to plan a walking program that suits you.

Talk with your health professional

If you have questions about this information, take it with you when you visit your health professional.

If you would like more information on cardiac rehabilitation, the following resources are available:

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