As we embrace National Walking Month this May, it’s the perfect time to reflect on one of the most accessible yet underrated health interventions available to us: walking. For patients and clinicians alike, walking offers a compelling, evidence-based strategy to prevent and manage cardiovascular disease (CVD), the leading cause of death globally.
The Cardiovascular Crisis
Cardiovascular disease, including heart attacks, strokes, and peripheral arterial disease, accounts for nearly 18 million deaths worldwide each year (World Health Organization). In the UK alone, heart and circulatory diseases cause a quarter of all deaths (British Heart Foundation, 2023). Risk factors such as hypertension, high cholesterol, obesity, diabetes, and sedentary behaviour are well established—and modifiable.
Certain populations, particularly people of South Asian heritage, are at increased risk of developing heart disease at a younger age. Genetics, diet, and metabolic differences can compound the effects of inactivity and other risk factors. At Niva Medical Clinic in Stanmore, we offer private cardiovascular screening and routine health checks, tailored to your risk profile.
The Power of Steps: Walking as Medicine
Research consistently shows that increasing daily steps significantly reduces the risk of cardiovascular events and all-cause mortality. A recent large-scale meta-analysis published in the European Journal of Preventive Cardiology (2023) found that as few as 3,967 steps per day started to reduce all-cause mortality, while 2,337 steps per day began to lower CVD risk (Paluch et al., 2023). Benefits increased with more steps, with optimal cardiovascular protection seen around 7,000–10,000 steps/day.
Walking improves endothelial function, lowers blood pressure, reduces LDL cholesterol, and improves insulin sensitivity (Murtagh et al., 2010). These effects cumulatively reduce atherosclerosis progression and cardiovascular risk.
Dose-Response Relationship
A systematic review in JAMA Internal Medicine (2019) followed older women and found that those who averaged 4,400 steps/day had significantly lower mortality than those taking only 2,700 steps/day. Risk continued to decline until about 7,500 steps/day (Lee et al., 2019). Importantly, the intensity didn’t need to be vigorous; moderate, sustained walking yielded similar benefits.
Mechanistic Benefits of Walking
Walking promotes:
- Blood pressure reduction: Through improved arterial compliance and autonomic regulation
- Glycaemic control: By enhancing glucose uptake in skeletal muscle
- Weight management: Through increased energy expenditure
- Improved lipid profile: Walking can increase HDL and reduce triglycerides
- Stress reduction: By modulating cortisol levels and improving sleep quality
These physiological benefits are particularly valuable for individuals at higher risk of CVD, including those with a family history, South Asian background, or conditions such as type 2 diabetes and hypertension.
Clinical Application: Making Movement Achievable
From a primary care perspective, recommending 150 minutes of moderate-intensity activity per week (or ~30 minutes on most days) remains the standard (UK CMO Guidelines). For patients who feel daunted, translating this into step goals (e.g., increasing baseline steps by 500–1,000/day weekly) can make targets feel more achievable.
Pedometers, smartwatches, or phone-based apps offer real-time feedback, increasing adherence and motivation. Walking groups and social prescribing initiatives can support patients struggling with isolation or mental health concerns.
Walking in Practice: Real-Life Impact
One inspiring example comes from the CARDIA study, which found that higher physical activity in early adulthood, especially walking, predicted lower cardiovascular risk into middle age (Reis et al., 2013). Similarly, post-cardiac rehabilitation walking programmes have shown reductions in hospital readmission and improved quality of life (Anderson et al., 2016).
Your Next Step: Health Checks and Heart Screening at Niva Medical Clinic
This National Walking Month, consider not only increasing your daily steps but also checking in on your cardiovascular health. At Niva Medical Clinic, based in Stanmore, we offer comprehensive private health checks, including:
- Blood pressure and cholesterol checks
- Diabetes and HbA1c testing
- ECG and cardiovascular risk assessments
- Lifestyle medicine consultations
We strongly recommend screening for those aged 40+ or with risk factors such as family history, South Asian ethnicity, obesity, or high stress levels.
You can book a private GP consultation in Stanmore today and take control of your long-term health.
Summary: Steps Toward Better Heart Health
Walking is free, accessible, and powerful. During National Walking Month, we encourage patients and communities across Stanmore and the surrounding areas including Edgware, Harrow, Kingsbury, Pinner, Hatch End, Watford, Barnet and Bushey to embrace the opportunity to move more. Whether it’s walking to the shops, pacing during a phone call, or taking a lunchtime stroll, every step counts.
At Niva Medical Clinic, we’re committed to helping patients prevent illness through sustainable lifestyle change. Let’s walk toward better heart health—one step at a time.
