Cardiologist Dr. Sanjay Bhojraj says the key to protecting your heart may be far simpler than complex routines, strict diets, or intense exercise plans. According to him, a short daily walk can lower your risk of heart disease by nearly 50%.

In a recent Instagram post, Dr. Bhojraj, an interventional cardiologist, pointed to research showing that walking 20 to 30 minutes a day can benefit your heart health. Here, we’ll look at why walking works, what the science says about it, and practical ways to make it part of your routine.

How walking protects your heart and promotes longevity

Dr. Bhojraj stresses that you don’t need a gym membership or high-intensity workouts to improve longevity. Walking, a low-impact and accessible activity, helps regulate blood pressure, boosts circulation, and supports healthier heart rate variability. These changes reduce the strain on the cardiovascular system and lower the risk of events like heart attack and stroke.

Walking also eases the body’s stress response. Regular movement lowers cortisol levels, and lower stress hormones are linked to fewer spikes in blood pressure and better overall mood, both of which play a role in protecting the heart.

In a 2023 meta-analysis, researchers found that people who walked at least 20 minutes daily cut their risk of heart disease by up to 49%. The study also showed that a faster walking pace brings added advantages, such as a 64% lower chance of cognitive decline. Slower walking speed, on the other hand, was associated with higher risks of depression, anxiety, and memory issues.

These results show that the constant rhythm of walking can be a good path to longevity, with physical and psychological benefits for your golden years. As Dr. Bhojraj puts it: “It’s not about HIIT or logging miles. It’s about moving consistently. Longevity doesn’t require a gym. It starts with a walk”.

How to make walking part of your day

Adding a daily walk doesn’t require a major lifestyle shift, but it does take some planning. Here are a few tips to make walking a natural habit:

Start with 20 minutes: Aim for at least 20 minutes a day. Break it into two 10-minute sessions if that feels easier in the beginning.
Pick a steady pace: Walk at a pace that feels brisk but comfortable. A faster pace can bring extra benefits for brain and mood health.
Use daily cues: Attach your walk to an existing routine, like after breakfast or during a lunch break, so it becomes nearly automatic.
Choose routes you enjoy: Parks, quiet streets, or even a mall can make your walking time more enjoyable and sustainable.
Invite company: Walking with a friend, family member, or even a dog adds accountability and makes the time pass more quickly.
Track progress: Use a smartwatch, pedometer, or phone app to monitor your steps and keep yourself motivated.

Walking is one of the simplest ways to care for your heart. It doesn’t demand special equipment or strict schedules, but it delivers protection against heart disease and supports better mental health. Make room in your routine for a short daily walk and start experiencing its benefits.