Heart on Foot: Why a 45-Minute Walk May Reveal More Than You Think

Updated: November 11, 2025 03:13

Image Source: Times Of India

A recent study and expert commentary suggest that walking continuously for 45 minutes or at a pace of 4–5 km/hour may be a reliable indicator of heart health. Cardiologists say this simple test reflects cardiovascular endurance and can serve as a practical screening tool, especially for those without access to formal diagnostics.

Walking the Talk: Cardiologists Endorse the 45-Minute Test for Heart Fitness

In a world of complex diagnostics and wearable tech, a simple walk may still be one of the most telling indicators of heart health. According to Dr. Ravinder Singh Rao, interventional cardiologist, and Dr. Sanjeeva Kumar Gupta of CK Birla Hospital, walking continuously for 45 minutes or covering 4–5 km in an hour can signal a healthy cardiovascular system.

The insight, shared during a recent podcast and supported by clinical observations, is gaining traction as a low-cost, accessible benchmark for assessing heart fitness.

Key Highlights from the Study and Expert Views:

Functional Assessment Over Fancy Tools

Cardiologists often use the “walk test” to evaluate heart function in patients who may not undergo treadmill or stress testing.

The ability to walk without breathlessness or fatigue reflects efficient blood circulation and cardiac output.

Speed Isn’t Everything

Dr. Rao emphasized that pace may vary by age and fitness, but the key is sustained movement without discomfort.

Completing 4–5 km in an hour is considered normal and heart-healthy.

One Long Walk Beats Short Bouts

A study published in Annals of Internal Medicine found that accumulating steps in one long walk reduced the risk of cardiovascular disease and all-cause mortality more than fragmented activity.

This was based on data from 33,560 UK Biobank participants.

Early Detection Tool

The walk test can help identify early signs of heart dysfunction, especially in asymptomatic individuals.

It’s particularly useful for older adults and sedentary populations.

Prevention Is the Best Medicine

Experts urge people to incorporate daily walking routines, not just for fitness but as a preventive health measure.

Regular walking improves blood pressure, cholesterol levels, and mental well-being.

This simple yet powerful metric reaffirms that movement is medicine. Whether you're tracking steps or just strolling through your neighborhood, your heart may be revealing its health with every stride.

Sources: Indian Express, American College of Cardiology

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