Swapping thirty minutes of sitting for a brisk daily walk can significantly lower the likelihood of developing severe heart failure, according to a heart surgeon’s advice.

It’s long been known that regular exercise reduces the risk of major illnesses, including heart disease, stroke, type 2 diabetes and cancer.

The NHS advises that all adults should engage in daily physical activity, ideally incorporating both muscle-strengthening and aerobic exercises, with a target of 150 minutes each week.

Dr. Dmitry Yaranov, a US-based cardiologist, has highlighted the importance of increased daily movement, stating that even brief periods of activity can greatly lower the risk of ‘dangerous clots’ that could lead to heart complications.

In an Instagram video, watched more than 3.6 million times, he said: ‘Most doctors never mention this.  

‘You don’t have one heart, you have two. The first is in your chest. The second is in your calves.

“Every step, every heel raise, every muscle contraction aids in pushing blood back to your true heart, maintaining circulation and preventing the formation of dangerous clots,” he explains.

‘But here’s the problem. Our modern lifestyle is killing it. We sit for hours. We walk less than ever. We lose muscle as we age.

“When your ‘secondary heart’ becomes ineffective, the primary heart is overburdened—this leads to slower circulation, swelling, elevated blood pressure, and a steep rise in heart failure risk,” he warns.

He added: ‘Move. Walk daily. Do heel raises at your desk. Take the stairs. Keep your calf muscles strong for life.

‘Don’t wait until it’s too late—start today. Your future self will thank you.’

Previously studies have shown walking 10,000 steps a day can lower risk of heart disease, cancer and premature death.

But other research has suggested just 7,000 steps a day was enough to lower risk of dementia, heart disease and some cancers.

Studies have also suggested the pace we walk may be just as important.  

Last month, US scientists who studied more than 79,850 adults found a short brisk was more beneficial than walking at a slower pace for three hours.

It comes amid a worrying rise in heart-related deaths in the UK, which have soared 18 per cent from 18,693 to 21,975 between 2019 and 2023.

According to the British Heart Foundation (BHF), there has also been a 21 per cent rise in the number of people being diagnosed with heart failure since 2020—the highest on record. 

The number of people with atrial fibrillation—irregular heartbeat—has also increased to a record high—1.62 million up from 1.48 million over the same time period. 

The BHF analysis also revealed an 83 per cent rise in the number of people waiting for planned heart hospital treatment in England, from the start of the decade to March 2025. 

Cardiac waiting lists have also grown in Scotland, Wales and Northern Ireland.

The BHF said the concerning shift follows decades of progress that had seen annual deaths from conditions like a heart attack and stroke half since the 1960s.

The charity suggested the rise could be driven by a rise in processed foods and unhealthy diets, the impact of Covid infections on the heart and circulatory system as well as disruption to routine and GP appointments and heart care services.