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How fast should you walk for good heart health?

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      For good heart health, walking at a brisk pace is recommended. Here’s what that typically means: ✅ Ideal Walking Speed for Heart Health Speed: 3 to 4 miles per hour (4.8 to 6.4 km/h) Pace: About 15 to 20 minutes per mile Heart Rate: Moderate intensity (about 50–70% of your maximum heart rate) 💓 What‫اقرأ المزيد

      For good heart health, walking at a brisk pace is recommended. Here’s what that typically means:

      ✅ Ideal Walking Speed for Heart Health

      • Speed: 3 to 4 miles per hour (4.8 to 6.4 km/h)
      • Pace: About 15 to 20 minutes per mile
      • Heart Rate: Moderate intensity (about 50–70% of your maximum heart rate)

      💓 What Is “Brisk Walking”?

      • You’re walking fast enough to raise your heart rate and breathing, but you can still hold a conversation (often called the “talk test”).
      • You may break a light sweat after 10 minutes or so.

      🕒 How Much Should You Walk?

      According to the American Heart Association:

      • 150 minutes per week of moderate-intensity aerobic activity (like brisk walking)
        • That’s 30 minutes a day, 5 days a week

      🚶‍♂️ Tips to Maximize Heart Benefits

      • Warm up and cool down with slower walking
      • Use proper posture: head up, shoulders back, arms swinging
      • Gradually increase duration and intensity
      • Add hills or short bursts of faster walking (intervals) for extra benefit

      Would you like help creating a walking plan based on your age, weight, or fitness level?

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      دل کی اچھی صحت کیلئے آپ کو کتنی رفتار سے چہل قدمی کرنی چاہیے؟  

      دل کی اچھی صحت کیلئے آپ کو کتنی رفتار سے چہل قدمی کرنی چاہیے؟دل کی اچھی صحت کیلئے آپ کو کتنی رفتار سے چہل قدمی کرنی چاہیے؟

       

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