Longer Daily Walks May Protect the Heart Better Than Short Bursts, Study Finds
A new study published in Annals of Internal Medicine suggests that one longer walk each day benefits your heart more than several short strolls — especially for people who don’t exercise much.
Why Walk Longer?
Researchers found that walking at least 15 minutes non-stop — around 1,500 steps in one go — gives the heart a more powerful workout than spreading the same number of steps across many brief bursts.
Most people chase 10,000 steps a day, but experts say the way you walk matters just as much as how much you walk.
What the Study Looked At
Researchers tracked 33,560 adults aged 40–79 in the UK who typically walked fewer than 8,000 steps per day. Their walking habits were measured using step counters and grouped by the length of each walking segment:
- Less than 5 minutes: 43%
- 5 to 10 minutes: 33.5%
- 10 to 15 minutes: 15.5%
- 15 minutes or more: 8%
Over the next eight years, those who routinely walked in longer stretches had lower risks of heart disease and death — even if their total daily steps were low.
Why It Matters
According to researchers, changing how you walk may matter more than increasing your total steps:
“Even very inactive people can improve heart health by walking longer at a time,” said Prof Emmanuel Stamatakis, study co-lead.
The NHS advises 150 minutes of moderate activity per week, such as brisk walking, ideally spread across the week.
Staying Active and Safe
- Choose one dedicated uninterrupted walk daily when possible
- Wear reflective gear at night
- Use designated walking paths and safe crossings
- Stay aware of surroundings
Cardiac experts say small, consistent changes add up:
“You may only notice small improvements at first, but it all counts,” said Emily McGrath of the British Heart Foundation.
