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Journalism of Courage
Heart health is not just about walking as many steps as possible, but also about the way you do that. Many studies suggest that a moderate or fast walking pace is considered ideal for a healthy heart. This balanced approach maintains a reasonable heart rate, allowing the heart and lungs to function optimally.
According to Dr Kunal Sarkar, Director, Cardiac Surgery, at Kolkata’s Manipal Hospital, “When you walk or exercise, you’re not just burning calories — you’re maintaining metabolic balance. The goal isn’t only to lose weight, but to ensure your body uses the energy it consumes effectively. Suppose you eat around 2,000 calories a day but don’t burn at least 300–400 calories through activity — your body stores the excess energy as fat.”
Over time, Dr Sarkar added, this leads to fat deposition, especially around the abdomen, and eventually affects your lipid profile, raising the risk of heart attack and other cardiovascular diseases.
Exercise helps the body burn excess energy and prevents unwanted fat accumulation, he reiterated.
Dr Sarkar explained, “While the heart itself doesn’t ‘get stronger’ like a muscle, regular cardiovascular exercise improves your exercise capacity — meaning your muscles and cardiovascular system become more efficient at using oxygen. This reduces strain on the heart over time and helps maintain overall metabolic health.”
For most people, according to Dr Sarkar, a brisk walking pace of 4 to 6 km/hour (about 2.5 to 4 miles/hour) is ideal. “At this speed, a person weighing around 65 kg can burn approximately 300–400 calories in an hour. If you jog at a moderate pace for the same duration, you might burn around 400–600 calories.”
As we age, elaborated Dr Sarkar, the heart’s capacity naturally declines, so we need to monitor exercise intensity carefully. “A simple formula to calculate your maximum safe heart rate is 200 minus your age. For example, if you are 30, your maximum should not exceed 170 beats per minute (bpm). However, for most healthy adults, it’s advisable not to let your heart rate go beyond 150 bpm during brisk walking or light cardio.”
Exercise isn’t just about building muscles — it’s about maintaining energy balance, reiterated the doctor. “Walking regularly, even at a moderate pace, keeps your metabolism active, prevents fat buildup, and helps the heart work efficiently. The key is consistency, not intensity,” he concluded.
