New evidence shifts the focus from steps alone to walking patterns
A major international study led by researchers from the University of Sydney in Australia and the Universidad Europea in Spain has found that how you accumulate your steps may be just as important as how many you take. Specifically, longer, continuous walks lasting 10 to 15 minutes or more offer greater cardiovascular benefits for physically inactive adults than breaking the same number of steps into very short bursts.
The research, published in the Annals of International Medicine, analyzed the health trajectories of 33,560 adults aged 40 to 79 who walked fewer than 8,000 steps per day and had no prior cardiovascular disease or cancer at baseline. Participants wore research wristbands that tracked not only the total step count but also how those steps were distributed throughout the day. Over an average follow-up of eight years, researchers observed meaningful differences based on walking patterns.
Key findings: longer walks trump fragmented activity
People who achieved most of their daily steps through one or two continuous walks lasting at least 10–15 minutes faced a lower risk of mortality and cardiovascular events, such as heart attack or stroke, compared with those who walked in bursts of less than five minutes. Specifically:
- Continuous walking for 10–15 minutes per day was associated with about a 4% risk of a cardiovascular event, compared with a 13% risk for those who walked in 5-minute bouts.
- Among the least active subgroup, defined as 5,000 steps or fewer per day, the cardiovascular disease risk nearly halved—from around 15% for those with short walks to about 7% for those who walked up to 15 minutes continuously.
- In the most sedentary group, the risk of death dropped from 5% for those who walked in 5-minute segments to less than 1% for those who accumulated up to 15 minutes in longer sessions.
These results underscore that the total step count remains important, but the pattern of accumulation matters significantly—especially for people who are otherwise inactive. The authors note that public health guidance has long emphasized steps-per-day, sometimes with a target like 10,000 steps, but the latest data suggest flexibility in how those steps can be achieved with meaningful outcomes.
What the researchers say about practical changes
Co-lead author Dr. Matthew Ahmadi, from the Mackenzie Wearables Research Hub at the University of Sydney, explains that the findings are especially relevant for the most inactive individuals. He notes that replacing a habit of sporadic, brief walks with a couple of longer walks can yield health benefits without requiring a dramatic overhaul of daily routines. “For the most inactive people, switching from brief walks here and there to longer continuous walks may come with some health benefits,” he says. “There is a perception that health professionals have recommended walking 10,000 steps a day as the goal, but this isn’t necessary. Simply adding one or two longer walks per day, each lasting at least 10–15 minutes at a comfortable but steady pace, may have significant benefits—especially for people who don’t walk much.”
Senior author Professor Emmanuel Stamatakis, director of the Mackenzie Wearables Research Hub and physical activity theme leader at the Charles Perkins Centre, adds that the study highlights a shift away from a sole focus on step counts. “We tend to place all the emphasis on the number of steps or the total amount of walking but neglect the crucial role of patterns, for example ‘how’ walking is done. This study shows that even people who are very physically inactive can maximize their heart health benefit by tweaking their walking patterns to walk for longer at a time, ideally for at least 10–15 minutes, when possible.”
Co-lead author Dr. Borja del Pozo from the Universidad Europea emphasizes the accessibility of these recommendations. “Our research shows that simple changes can make all the difference to your health. If you walk a little, set aside some time to walk more often and in longer sessions. Such small changes can have a big impact.”
Putting it into daily life: tips to start today
For those who are currently inactive or minimally active, the path to better heart health can be straightforward:
- Identify two times in your day when you can walk continuously for 10–15 minutes at a comfortable pace—perhaps after breakfast and after work.
- Choose routes with safe pedestrian access and pleasant surroundings to help sustain longer sessions.
- Gradually increase pace as fitness improves to maintain cardiovascular benefits without overexertion.
- Track your walks with a wearable or app to monitor not just steps but the duration of continuous bouts.
While more research will further refine the ideal balance between step count and walking patterns, the current findings offer a practical, evidence-based takeaway: for people who rarely move, a shift toward longer, continuous walks can meaningfully reduce cardiovascular risk and improve longevity.
