@extends('layouts.app') @section('title', 'Becoming Heart Healthy - Mikey Network') @section('meta_description', 'Learn how to improve your heart health through lifestyle changes, proper nutrition, and regular exercise. Get expert advice on maintaining a healthy heart.') @section('content')

Becoming Heart Healthy:

The Power of Walking

As the days get longer, the sun starts warming the air, and the snow melts away, there’s no better time to get outside and take advantage of the walking season. All it takes is a pair of comfortable shoes, and you’re ready to go. Walking is one of the easiest, most accessible ways to improve your heart health—and the best part? You don’t need any special gear or gym membership.

Why Walk?

Walking is the Canadian exercise secret—unassuming, low impact, and completely free. It’s easy to fit into your daily routine and has numerous health benefits that go beyond just a good workout:

  • Burns calories
  • Improves heart health
  • Strengthens bones
  • Reduces the risk of certain cancers
  • Boosts mental well-being

Plus, it can be done solo for some peaceful thinking, with a buddy to catch up, or with some music or podcasts to keep you entertained

Make Walking Work for You

It’s time to rethink how we view walking. It’s not just a way to get from one place to another—it can be a purposeful, heart-healthy exercise. Here’s how to take your walking to the next level

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  1. Invest in Proper Footwear

    To get the most out of your walking routine, the right shoes are key. You don’t need the cushioning of running shoes, but you do need a well-fitted, supportive pair with good ventilation and flexibility. Aim for a shoe that keeps your foot comfortable and allows for a natural stride.Tip: Ditch the heels or heavy footwear and opt for shoes that are made for function over fashion. Treat your feet right, and they’ll help you stay on the move.

  2. Make Time for Regular Walks

    Research suggests that 3-5 hours of walking per week is optimal for improving your heart health. If weight loss is part of your goal, you’ll need to increase your walking time to about 60 minutes most days of the week. The best part? You don’t need to do it all at once. You can split your walks into shorter intervals, making it easy to work into your busy life. Whether it’s walking to work, taking a stroll during lunch, or a longer weekend walk, every step counts.

  3. Pick Up the Pace

    While leisurely walks are great for relaxation, to get the most heart-health benefits, you’ll need to pick up the pace. Aim for a brisk pace, like when you're in a hurry to get to an appointment. This is the pace that counts as exercise. You don’t need to race walk; just make it brisk enough that you’re working your heart.

  4. Add Intervals for More Intensity

    Want to make your walks even more beneficial? Add short bursts of speed to your daily stroll. Every few minutes, pick up your pace for 30-second intervals, then return to your regular speed. These intervals will help you burn more calories and increase the workload on your heart and lungs, boosting the fitness benefits.

  5. Ease Into It

    If you're new to regular walking, start gradually. You may experience some initial soreness or discomfort in your muscles, but don’t worry—it’s part of the process. Invest in good shoes, walk with proper technique, and increase your distance over time.

Make Walking a Lifestyle

Walking is a low-cost, low-barrier exercise that anyone can do. With just a little planning and consistency, you can turn walking into a heart-healthy habit that keeps you fit, reduces stress, and helps maintain a healthy weight.
Before you know it, those regular walks will not only lead to better heart health, but you’ll also see the benefits in overall fitness and mental well-being.
As summer rolls around, you’ll feel the difference: a healthier body, stronger heart, and a few fewer pounds.

Start Today!

Don’t wait for the perfect time. Lace up your walking shoes and start moving. Even a few steps toward a more active lifestyle will make a difference to your heart health.

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