Is 30 mins brisk walk daily the secret to a healthy heart, or should you push harder?

Experts recommend at least 150 minutes of moderate exercise or 75 minutes of vigorous activity per week. Both intensities lower heart disease risk, as long as movement is consistent. (Image: Pexels)

When it comes to exercising for a healthy heart, there is no shortage of advice, some traditional, some social-media inspired, and many bordering more on fad than fact. But when guidance comes straight from a doctor’s mouth, it carries real weight. Cardiologist Dr Shirlene Obuobi, who is active on Instagram, has been urging people to sit less and move more. “It isn’t enough to sit less, you need deliberate movement.” she says.

In a recent Instagram post Dr Obuobi said that when it comes to heart health, the simple rule of thumb, endorsed by the American Heart Association, still holds true; aim for at least 150 minutes of moderate-intensity exercise weekly, roughly 30 minutes a day, five days a week, or 75 minutes of vigorous activity if you prefer to work harder in shorter bursts.

Moderate intensity, she adds, means raising your heart rate to 50–70 per cent of its maximum (the rate your heart could reach during all-out effort), while vigorous means 70–85 per cent. Wearing a heart-rate monitor or fitness band can help you stay in the right zone.

Also Read: 7 best exercises and healthy habits that will transform your life in 2026

Additionally, according to a systematic review and meta-analysis of physical activity and cardiovascular events, published in Health Science Journal, both moderate and vigorous exercise are associated with comparable reductions in the risk of heart disease, underscoring that regular movement, at either intensity, is protective.

Furthermore, PubMed studies have found that people who engage in regular physical activity have a significantly lower incidence of heart failure compared to those who are sedentary, likely because exercise boosts cardiorespiratory fitness and reduces weight, blood pressure and inflammation.

What counts as moderate exercise?

Brisk walking, gentle cycling, swimming or even vigorous housework fall under moderate exercise. These activities make you breathe a bit harder but still able to converse, the classic “talk test.”

When does vigorous help?

Jogging, running, fast cycling or aerobics fall into the vigorous camp. As per PubMed, a burst of energy burns more calories in less time, making it easier for busy folks to hit their weekly goals. Some research even suggests that vigorous workouts may improve aerobic capacity more effectively, though both intensities reduce overall heart risk.

How your heart benefits?

The Indian Heart Association suggests that exercise strengthens the heart muscle, improves how efficiently it pumps blood, lowers bad cholesterol, improves blood sugar control and reduces blood pressure — all of which lessen the strain on the heart and lower heart failure risk.

Taking  it slow still helps:

Studies reveal that even an hour a day of moderate activity was associated with a substantial reduction in the risk of developing heart failure, nearly halving it compared to sedentary behaviours.

Also Read: 6 foods to introduce to your diet to keep heart health in check

Consistency beats intensity:

Heart health isn’t about one heroic workout, but regular habits. Whether you choose 30 minutes of brisk walking most days or a few intense sessions a week, staying active yields benefit. Even brief bursts of movement throughout the day, such as stair-climbing or brisk refreshments of pace, contribute to better cardiac health.

FAQs on Benefits of Moderate vs Vigorous Exercise for a Healthy Heart

Brisk walking, gentle cycling, swimming or even vigorous housework fall under moderate exercise. These activities make you breathe a bit harder but still able to converse, the classic “talk test.”

Jogging, running, fast cycling or aerobics fall into the vigorous camp. As per PubMed, a burst of energy burns more calories in less time, making it easier for busy folks to hit their weekly goals. Some research even suggests that vigorous workouts may improve aerobic capacity more effectively, though both intensities reduce overall heart risk.

The Indian Heart Association suggests that exercise strengthens the heart muscle, improves how efficiently it pumps blood, lowers bad cholesterol, improves blood sugar control and reduces blood pressure — all of which lessen the strain on the heart and lower heart failure risk.

Studies reveal that even an hour a day of moderate activity was associated with a substantial reduction in the risk of developing heart failure, nearly halving it compared to sedentary behaviours.