Walking isn’t just a mode of transportation—according to Dr. Huang Xuan, humans are highly dependent on walking for overall health, and the right pace can significantly improve cardiovascular and cognitive function. When walking briskly, blood vessels release nitric oxide, which relaxes them and helps prevent hardening, while also supporting heart health. Brisk walking has been shown to lower blood pressure, blood sugar, and low-density lipoprotein (LDL) cholesterol.
Dr. Huang, a pulmonologist and critical care specialist, shared on Facebook that the way you walk matters: different walking intensities protect different organs. Brisk walking—enough to feel slightly out of breath but still able to converse—improves cardiac output and reduces arterial resistance, offering long-term heart protection. Studies have found that middle-aged adults who walk 7,000–9,000 steps per day reduce overall mortality by 50–70% compared to those walking fewer than 7,000 steps.
In addition, research shows that a consistent brisk walking routine can significantly lower blood pressure, blood sugar, and LDL. Just 10–15 minutes of brisk walking after meals can reduce post-meal blood sugar, while a 12-week walking program can improve both systolic and diastolic blood pressure.
Walking also benefits the brain. A 2025 study identified 3,000–7,500 steps per day as the “golden range” for preventing cognitive decline. Harvard University’s Aging Brain Study tracked 296 adults with normal brain function but at risk for Alzheimer’s over 14 years and found that more regular walking was linked to slower cognitive decline. Walking 3,001–5,000 steps daily reduced the rate of cognitive decline by 40–56%, while 5,001–7,500 steps slowed decline by 34–45%.
Dr. Huang recommends 30 minutes of brisk walking daily—or roughly 6,000–9,000 steps—for heart health. For brain protection, he advises walking 3,000–7,500 steps per day consistently, emphasizing that regularity matters more than speed.
Walking the right way, every day, could be one of the simplest yet most effective steps toward a healthier heart and mind.
