The good news is that while regular, sustained walking and jogging may do little to prepare your heart for sudden onset of stress you can make a few small changes to turn walking into a calorie burning, strength building training session that will strengthen your heart and prepare you for any stressful situation (without the increased risk of heart complications.
Try some of the following:
- carry some light weights: you may also do some upper body exercises as a break now and then. Make sure you incorporate some shoulder blade squeezes to improve posture.
- of course walk hills but best of all find some steep hills and walk as much of them as you can without pain in knees or a stooped posture. Your legs should do all the work not your back.
- put light weights on your ankles or anywhere you feel comfortable, including a good backpack (with hip support).
What all of this does is build muscle, stimulate growth hormone which in turn increase your metabolism.
Remember this: consistency is key, do it often if not daily even if only a small amount and in time you'll see results that will last.