Does being able to walk for 45 minutes or 4–5 km per hour mean you have a healthy heart? | Fitness News

Is being able to walk continuously for 45 minutes or at least 4-5 km a good marker for a healthy heart? If interventional cardiolog Dr Ravinder Singh Rao is to go , it is. In a 2024 podcast with Raj Shamani, Dr Rao said, “If you can walk for 45 minutes continuously or 4-5 kilometres, you have a healthy heart. The speed will vary from person to person, and it doesn’t matter. If you can walk 4-5 km in one hour, you are normal,” said Dr Rao.
Cardiologs frequently use simple functional assessments like the “walk test” to gauge heart fitness, especially in people who may not undergo formal treadmill or stress testing, said Dr Sanjeeva Kumar Gupta, consultant, Dept of Cardiology, CK Birla Hospital, Delhi. “A healthy heart pumps blood effectively, maintains good circulation, and allows the body to perform moderate physical activity with ease,” said Dr Gupta.
According to Dr Parin Sangoi, consultant, interventional cardiolog, Wockhardt Hospitals, Mumbai Central, it is a good marker, but is not the sole benchmark. “If you can walk at such a pace without any chest pain, abnormal breathlessness, or fatigue, it implies your lungs and heart are functioning well. But stamina is not the only factor in assessing heart health; blood pressure, cholesterol, sugar levels, lifestyle, and family hory are equally important. So, use walking as a ‘fitness check’ and not a complete medical update,” said Dr Sangoi.
What should individuals observe while walking as a self-test?
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Notice whether and when you feel short of breath, have palpitations, or chest tightness during and after the walk. That’s a warning sign. Moreover, don’t be sporadic. “One brisk walk after months of not walking doesn’t tell you anything. Being able to maintain that rate regularly is what truly indicates cardiovascular fitness,” said Dr Sangoi.
Is walking as a heart protector?
Walking is wonderful as it helps circulation, maintains weight, lessens stress, and regulates blood pressure. “But for fully protecting your heart, add strength training, nutritious eating, good sleep, and no smoking or excessive drinking. In other words, walking is a good base, but not the whole edifice,” said Dr Sangoi.
Here’s what you should consider (Photo: Getty Images/Thinkstock)
What should people in their 40s, 50s, and older keep in mind when walking?
Age shifts the game slightly. “Begin at your own speed, then progressively add duration and tempo. For many, even 30 minutes of brisk walking per day works miracles. If you have diabetes, high blood pressure, or are overweight, speak to your physician before exceeding your limits. Remember: sustainability trumps speed,” said Dr Sangoi.Story continues below this ad

Don’t fixate on the precise dances 4 km, 5 km and timing like 45 minutes. “It’s more important that you are moving regularly and paying attention to how your body feels. If you can walk quickly, carry on a conversation without panting, and feel great afterwards, your heart is thanking you. Prevention is the best medicine when it comes to the heart,” said Dr Sangoi.

If someone is unable to sustain this level of activity, Dr Gupta said that it may suggest reduced cardiovascular fitness or an underlying health issue, and they should seek medical advice.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.