On an ordinary weekend, Mr. Zhang, a 50-year-old accountant, stood in front of the cardiovascular department of the hospital with mixed feelings. Years of desktop work and lack of exercise caused him to suffer from cardiovascular disease. The doctor's advice is simple and straightforward: "Start walking and stick to it every day." Suspicious, he decided to try. After a few months, not only did he lose weight, but even the doctors were amazed at the significant improvement in his blood pressure and cholesterol levels. This change began with the simple walking he insisted on every day. 
This story is not an isolated one. In our growing statistics on cardiovascular disease, walking seems to be an underrated "prescription". No complicated equipment or venue constraints make it easy for everyone to get started. But is that really the case? Can you effectively "walk" cardiovascular disease just by walking? When it comes to how to maintain and improve cardiovascular health through daily walking, we first need to understand that the benefits of walking for the heart are more than just a simple physical activity. Walking, as a low-intensity, high-feasibility exercise, can initiate positive circulation to the heart while promoting blood circulation, lowering blood pressure, and effectively reducing inflammation in the body. Behind the Science: How Walking Protects the Heart When walking, our hearts beat at a more powerful rhythm, pushing blood to flow more efficiently throughout the body. This process not only provides the oxygen and nutrients needed by various parts of the body, but also helps remove waste products produced during metabolic processes. Long-term perseverance and walking can improve the pumping efficiency of the heart and reduce the risk of heart disease. The best rule of walking: the balance of frequency and intensityFor walking to have a significant effect on cardiovascular health, the key is to find the right walking frequency and intensity for the individual. It is generally recommended to walk at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity walking per week. It's not just about burning calories, it's about getting the heart a consistent and effective workout this way. Get healthy: Measure your starting heart rate before you start: Knowing your resting heart rate can help you determine if you're walking at the right intensity. An easy way to do this is to take your pulse in bed when you first wake up in the morning. Make a personalized plan: Create a walking plan that is neither too excessive nor too light, based on your fitness and schedule. For example, the beginner stage can start with 20 minutes of brisk walking a day and gradually increase to 30 minutes a day or more. Monitor your progress: Use your smartwatch or pedometer to monitor the duration, number of steps, and heart rate of each walk to make sure your walking plan is both effective and safe. 
Heart rate control: The cardiovascular benefits of walking out of a healthy heart rhythm are key to maintaining an appropriate heart rate. A simple formula, 220 minus age, can help you estimate your maximum heart rate. To achieve improved cardiovascular health, moderate-intensity activity should be done in the 50% to 70% maximum heart rate zone. For example, a 60-year-old person has a suitable heart rate range of about 80 to 112 beats per minute. Using a smartwatch or heart rate monitor can help you accurately control the intensity of your exercise and ensure that your heart rate reaches these zones when you walk, which can effectively promote cardiovascular health and avoid overexertion. Routine consistency: Consistent strength to walk regularly is key to improving cardiovascular health. A minimum of 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week is recommended. This can be broken down into 20 to 30 minutes of walking per day. The key is perseverance, not once in a while to achieve results. You can incorporate walking into your daily routine, such as walking to work, bringing your pet for a walk, or taking a walk with your family after a meal. It's important to make walking a part of your life and not an extra burden. Gait & Equipment: The right approach and proper walking posture can help you avoid injuries while improving your walking efficiency. Keep your head straight ahead, your back upright, your shoulders relaxed, and stride forward. Plus, wearing a proper pair of athletic shoes is essential to protect your ankles and knees. Choosing shoes that are supportive and cushioning can reduce the impact on the joints and improve comfort when walking. In addition, choose the right clothing and equipment according to the weather and terrain, such as non-slip shoes on rainy days and reflective clothing at night to stay safe. Develop a personalized walking plan that works for different physical abilities and health conditions. In the beginner stage, you can start with 10 minutes a day and gradually increase to 30 minutes. If you're feeling more relaxed, try increasing the frequency or duration of your walks. For people who already have some foundation, you can try to increase the intensity of walking, such as brisk walking or a combination of intermittent walking and running. Monitor your progressUsing a smart device to record the time, distance, and heart rate of each walk can help you monitor your progress and adjust your plan. Not only does this data allow you to see your progress, but it also motivates you to keep going. At the same time, regularly review and adjust your walking plan to increase the challenge or adjust the intensity according to your own situation to achieve the best health results. 
Finding a walking buddy in a group can increase the pleasure of walking, while also motivating each other and keeping them motivated. Whether it's family, friends, or colleagues, a shared health goal can strengthen the bond with each other while improving cardiovascular health.