Researchers have highlighted five simple changes you can make to get more from your daily walk – and shared dietary approaches that can also support better cardiovascular health.
Even a brisk ten-minute walk each day can reduce the risk of serious conditions like cancer, heart disease and a stroke. But small adjustments to how you walk can make an even bigger impact on your health.
Here are five expert-backed ways to supercharge your walks:
1. Alter your speed
Interval walking can benefit your cardiovascular fitness more than walking at a constant speed.
This consists of intervals of faster walking followed by slower recovery periods.
Prior research has found that alternating three minutes of fast walking with three minutes’ walking at a moderate pace was associated with better blood sugar control and fitness levels among people with type 2 diabetes.
In addition, altering your speed of walking triggered bigger reductions in body fat and better overall physical endurance.
Interval walking also tends to raise your heart rate and can burn more calories than walking at the same speed.
- Walking 10,000 steps is good for our health after all
- Heart failure risk cut by a quarter in over-60s with 3,600 steps a day
- Less than 5,000 steps a day still associated with good health
2. Increasing your pace
Fast walkers are more likely to experience better health outcomes compared to those who walk at a slower pace.
One study has suggested that walking at a pace of at least five kilometres per hour can reduce an individual’s risk of death and enhance their heart health and weight management.
3. Adding some weight
Adding extra weight to you walks can increase the intensity of your workout.
Your muscles work harder when you wear a weighted vest or backpack, helping you to burn more calories and boost your strength.
Experts encourage people to start with a light weight, ideally a vest or backpack that’s about five per cent of their body weight.
As you become more comfortable, more weight can be gradually increased.
To avoid injury, you should ensure the weight is evenly distributed and maintain good posture throughout your walk.
5. Adding an incline
Walking up hills or stairs can be significantly beneficial to your health. By adding an incline, you will be using different muscles in your legs and glutes compared to when you are walking on a flat terrain.
Uphill walking increases the intensity of your workout, meaning you will burn more calories and increase your strength. In addition, downhill walking also enhances your muscle function and balance.
5. Mindfulness
While walking offers several physical benefits, it is also beneficial for your mental wellbeing.
Paying close attention to your surroundings, movements and breathing while walking is associated with good mental health.
Practicing mindful practices such as mindful walking for a month can reduce your stress levels and improve your overall mood, research has shown.
- Mindfulness can modify how we experience pain
- Mindfulness can protect against stress in the digital workplace
- Mindfulness courses reduce the risk of mental health issues for 6 months
How your diet can help your heart too
Improving cardiovascular health isn’t just about movement – what you eat matters too.
The good news is there are several dietary approaches that support both heart health and weight management, and they’re backed by solid evidence.
A key principle shared across most heart-healthy diets is to eat more whole foods and avoid ultra-processed foods.
Here are three of the most popular and effective:
Mediterranean diet
This isn’t just a diet – it’s a way of life. The Mediterranean approach focuses on fresh vegetables, fruits, olive oil, nuts, whole grains and fish. It’s been linked to longer life expectancy and reduced risk of heart disease.
Unlike restrictive diets, the Mediterranean diet is rich in flavour and variety, making it easier to stick with over the long term.
- Mediterranean Diet and 7 Day Meal Plan
- Mediterranean diet could lower heart disease risk in people with type 1 diabetes
Low carb diet
The low carb approach involves reducing your intake of bread, pasta, rice and sugar while increasing healthy fats and protein.
Studies have shown that low carb diets can be particularly effective for people with type 2 diabetes – often helping with blood sugar control and weight loss – and supporting type 2 diabetes remission.
Many people find it easier to follow than traditional calorie-restricted diets because it naturally curbs appetite. And the best part? You don’t need to count every calorie.
- Low Carb Diet: Beginner’s Guide and Meal Plan
- Low carb intake associated with metabolic benefits of short-term fasting
- Man reverses type 2 diabetes diagnosis in 12 weeks
Intermittent fasting
Intermittent fasting (IF) has gained popularity for good reason – although the approach itself has been around for thousands of years and is well documented in many religions.
Ramadan, for example, is a period of fasting.
Whether it’s the 16:8 method (eating during an 8-hour window and fasting for 16) or alternate-day fasting, IF can help reduce insulin levels and support fat burning.
Research has shown it can lead to sustainable weight loss and even improvements in metabolic health.
It’s simple and flexible – no special foods or supplements needed.
Updated on May 2, 2025.
