A new study published in the Annals of Internal Medicine reveals that taking one longer daily walk, rather than multiple short strolls, can significantly boost heart health, especially for less active individuals. This finding, based on extensive research, emphasizes that sustained walking patterns are more beneficial than merely accumulating steps.
The study, conducted by researchers from the University of Sydney and the Universidad Europea in Spain, analyzed data from 33,560 adults aged 40 to 79 in the United Kingdom over an eight-year period. Participants were grouped by the duration of their walking bouts, as measured with step-counters, into categories such as less than 5 minutes, 5 to 10 minutes, 10 to 15 minutes, and 15 minutes or more without stopping. This large-scale approach allowed for a detailed examination of how walking habits correlate with cardiovascular outcomes, providing robust evidence for the benefits of longer, uninterrupted activity.
Results showed that individuals who walked for at least 15 minutes at a time had a substantially lower risk of heart disease and mortality compared to those who engaged in shorter, fragmented walks. Even among the least active participants—those walking fewer than 5,000 steps daily—longer walking sessions were associated with a significant reduction in heart-related risks. The researchers accounted for factors like smoking, obesity, and cholesterol levels, strengthening the conclusion that the pattern of walking, not just the total volume, plays a critical role in cardiovascular health.
This research challenges the common focus on step counts, such as the widely cited 10,000-step goal, which originated from a Japanese pedometer advertisement rather than scientific evidence. Instead, it highlights that how walking is performed—maintaining a continuous pace for extended periods—is key to reaping heart benefits. For instance, a 15-minute walk corresponds to about 1,500 steps in a row, providing a more effective cardiovascular workout than sporadic short strolls that may not elevate heart rate consistently.
Professor Emmanuel Stamatakis, a co-lead researcher, underscored the importance of walking patterns, stating that people often neglect how activity is structured in favor of total amounts. He suggested that even those with low physical activity levels can maximize heart health by incorporating longer walks of 10 to 15 minutes or more into their daily routines. This insight aligns with broader public health advice, such as the NHS recommendation of 150 minutes of moderate activity per week, but adds nuance by stressing continuity over distribution.
While the study establishes a strong correlation between longer walks and improved heart outcomes, experts like Professor Kevin McConway from the Open University caution that it does not prove causation, as pre-existing fitness or other lifestyle factors could influence results. Nonetheless, the findings are supported by multiple independent reports from outlets like NBC News and The New York Times, reinforcing the credibility of the conclusions and their relevance to general health guidelines.
The implications for public health are significant, suggesting that simple adjustments, such as setting aside time for a dedicated longer walk, could yield substantial benefits without requiring intense exercise. Emily McGrath, a senior cardiac nurse at the British Heart Foundation, noted that gradual increases in activity can enhance overall well-being and help manage heart conditions, making this approach accessible to a wide range of people. Moving forward, these insights could inform more personalized exercise recommendations that prioritize sustained activity patterns for better cardiovascular prevention and care.