Share
There is no shortage of debate on how healthy a diet or exercise program is. In the case of exercise, you might think we would have figured out how many daily steps are ideal for weight loss and heart health. Alas, even here, there is plenty of debate, making it another point of contention, which we intend to clarify in this article. If you’ve done your research online, you’ll see some exercise enthusiasts swearing by 12,000 steps, while others may say 10,000 steps are plenty. Recent studies have shown that as few as 8000 steps are enough to significantly affect a patient’s heart health.1
So, Where Does the Truth Lie?
The importance of exercise for patients with or even without heart disease cannot be overstated. Cardiovascular exercise, as the name suggests, boosts heart health, while strength training does so as well, just in a more indirect manner. A comprehensive exercise program that includes both is key to preventing or slowing the progression of existing heart disease. Unfortunately, one of the most common reasons for heart disease in the United States is a sedentary lifestyle. Very few of us work outside during the day and are instead glued to the office chair on the computer. In the evenings, often the last thing we want to do is get out and exercise. This sedentary lifestyle has taken a significant toll on our collective heart health, and it shows in the extremely high rates of metabolic disease across the US.
As such, the most important thing to remember is that the best exercise program is one that you can perform consistently. What does that mean? If you currently spend very little time exercising, as few as 5000 steps a day, if you can keep it up regularly, can be exceptionally beneficial. Depending on how briskly you walk and the terrain you walk on, your exercise program can be anything from mild to vigorous. Walking 5000 steps daily or every other day can dramatically improve your cardiovascular health from baseline. From there, it’s natural to want to push a little more. For many patients, this is possible but must be done in consultation with your cardiologist, especially if you are being treated for heart disease. Depending on how you feel, moving up to 7500 steps a day, 10,000 steps today, or even 12,000 steps a day can be beneficial and gratifying as you see your progress and start to have measurable improvements in your weight and metabolic disease markers.
Caveats
Of course, there are a few warnings with every new and exciting exercise program.
First, always speak to your doctor or cardiologist and discuss your plan for starting a new exercise program. They will most likely give you the all-clear to move forward, but if they have any reservations, they’ll let you know, and you can tweak the program accordingly.
Then, don’t overdo it or push yourself faster than you should. The gains you make in the early days of your new exercise program will be significant, and you may get excited to take it to the next level. Remember, however, that your body has not been used to this kind of exercise, no matter how mild it may seem. As such, we caution you not to push yourself too hard because you risk overworking your heart, joints, or other muscles, which may injure you.
Third, watch what you eat after your exercise program. While you may think that all this exercise is burning hundreds upon hundreds of calories, we usually overestimate how many calories we burn and underestimate how many calories we consume. You may feel extra hungry after your exercise program in the early days. While this is normal, you must avoid snacking or grazing, thinking you’ve burned enough calories to allow for that. Eat your regular meals and watch your diet – the results will be a more rapid progression toward your desired health.
This dovetails nicely into hydration. Living in Las Vegas is different from most other places. We experience exceptional heat in the summer, while in the winter, we have severe dryness. Both weather factors tend to dehydrate you. Be sure to hydrate well before, during, and after your exercise. Remember, if you feel parched or thirsty, you’re already dehydrated, and just a one to two percent hydration deficit can significantly impact your psychological and physical health. Of course, you can always work out inside at a gym or even at home. But even there, ensuring you’re getting enough water is essential. Ideally, you’d be going to the bathroom several times a day, and your urine should be a light straw color. While 64 ounces of hydration is a good baseline, you may need to drink even more if you are particularly active.
Make sure you have fun with it. Working out with friends is always great; you can keep each other motivated and accountable. Having a partner in your exercise program can also be a safety factor in case you are not feeling well during your exercise program.
Lastly, if you feel pain, stop. You’ll undoubtedly have heard the age-old moniker: “No pain, no gain.” But we don’t want to risk your cardiovascular and physical health. Chest pain is a problem, and you should stop exercising immediately if you feel any. Call your doctor to understand what it could be.
If you’re out of breath, your chest hurts, you feel any kind of pressure in your neck, back, or shoulder, or you have any other symptoms of a heart attack, be sure to call 911 immediately.
Even pain in the rest of your body is a sign that you may be overdoing it. Don’t risk being sidelined for weeks or even months from an injury. Take your time and go back to basics slowly, working back up.
The Bottom Line
With only some exceptions, exercise is a heart-healthy habit. While we can debate all day long whether you should take 7,000 or 12,000 steps, the critical part is as you get up and start moving. Consistency is crucial, and slowly moving to longer and more challenging exercises can make all the difference in your heart health. Speak to your primary care physician or cardiologist about appropriate exercise exercises and intensities for you, and then get out there and enjoy a new phase in your life that will yield great satisfaction and health.
1Saint-Maurice PF, Troiano RP, Bassett DR, et al. Association of Daily Step Count and Step Intensity With Mortality Among US Adults. JAMA. 2020;323(12):1151–1160. doi:10.1001/jama.2020.1382
