Daily 30-minute walk can cut heart attack risk by 40%: Doctors

In an era of expensive treatments and complex fitness regimes, doctors say one of the most effective tools to prevent heart attacks costs nothing and is within everyone’s reach: walking.

Regular brisk walking for 30 minutes a day can reduce the risk of heart attack by nearly 40 percent, according to cardiologists, by improving circulation, lowering cholesterol and controlling blood pressure.

“Walking is perhaps the safest and most sustainable form of exercise for the heart,” says Dr. Rakesh Sharma, Senior Interventional Cardiologist.

THE HEART RESPONDS QUICKLY TO REGULAR WALKING’

Dr. Sharma explains that the cardiovascular system benefits rapidly when walking becomes a daily habit.

“Brisk walking strengthens the heart muscle, improves oxygen delivery and helps arteries remain flexible,” he says. “Over time, this reduces the chances of plaque build-up that leads to heart attacks.”

According to him, walking also helps regulate blood sugar levels and body weight, two major contributors to heart disease in India.

“Many patients underestimate walking because it appears too simple,” Dr. Sharma adds. “But medically, its impact is profound.”

WHY 30 MINUTES MAKES A DIFFERENCE

The 30-minute mark, doctors say, is not arbitrary. Research shows that sustained moderate activity for at least half an hour activates fat metabolism and improves insulin sensitivity.

“You don’t need to do it all at once,” Dr. Sharma clarifies. “Even three 10-minute walks spread across the day can offer similar benefits, especially for beginners.”

Consistency, rather than speed or intensity,



is what delivers long-term heart protection.

A CRITICAL NEED IN HEART-DISEASE-PRONE INDIA

India has one of the highest burdens of heart disease globally, with heart attacks increasingly affecting people in their 30s and 40s.

“Sedentary lifestyles, stress, poor diets and lack of physical activity are pushing heart disease to younger ages,” Dr. Sharma says. “Walking acts as a powerful counterbalance to these risks.”

Doctors note that walking also reduces stress hormones like cortisol, which are directly linked to high blood pressure and cardiac events.

WHO SHOULD WALK AND HOW FAST

Walking is suitable for nearly all age groups, including older adults and those recovering from illness.

“A good benchmark is brisk walking where you can talk but not sing,” Dr. Sharma explains. “That’s the intensity at which the heart benefits most.”

He advises comfortable footwear, upright posture and avoiding mobile phones while walking to prevent injuries and improve breathing rhythm.

PREVENTION THAT COSTS NOTHING

Unlike many medical interventions, walking requires no equipment, prescriptions or memberships.

“If walking were available as a pill, it would be the most widely prescribed drug in the world,” Dr. Sharma says. “It prevents disease rather than treating it after damage is done.”

As heart disease continues to strain India’s healthcare system, doctors stress that small daily choices can have life-altering outcomes.

“Thirty minutes a day is a small investment,” Dr. Sharma adds. “But it can add years to your life and life to your years.”