Longer Walks, Bigger Heart Health Benefits
A new study published in the Annals of Internal Medicine highlights an important insight for people who want to improve their heart health but aren’t big exercisers: longer walks can offer more protective benefits for the heart than multiple short strolls scattered throughout the day.
Researchers analyzed data from 33,560 adults aged 40–79 in the United Kingdom who walked fewer than 8,000 steps daily. Using step-counter data collected over a week, participants were grouped by the length of their walking bouts:
– Less than 5 minutes (43%)
– 5 to 10 minutes (33.5%)
– 10 to 15 minutes (15.5%)
– 15 minutes or more (8%)
The team followed participants for eight years, tracking heart-related health outcomes. Across the board, those who walked in longer stretches faced lower risks of heart problems than those who took shorter, sporadic walks. Notably, even among the least active group—those averaging fewer than 5,000 steps daily—longer walks produced meaningful reductions in heart disease risk and mortality.
What the Findings Mean for Busy, Inactive People
One of the striking elements of the study is that how you walk matters, not just how much. Dr. Emmanuel Stamatakis, co-lead author, emphasizes the value of walking patterns: “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.” He adds that even people with low overall activity can gain heart health benefits by extending walking bouts to 10–15 minutes where possible.
For many, fitting long walks into a packed schedule is challenging. Yet the research suggests that prioritizing longer, uninterrupted walks may offer a simple, practical way to stretch cardiovascular protection into daily life, especially for people who currently do little physical activity.
How Much Walking Is Enough?
The study aligns with general health guidance that supports regular physical activity. The NHS recommends about 150 minutes of moderate activity weekly, such as brisk walking, spread across the week. The emphasis is on consistency and sustainable habits rather than reaching a dramatic daily total.
Experts also stress that older adults should aim to move daily, even if it’s light activity around the house. The key takeaway from the study is a practical one: if you can, walk longer during each session, gradually increasing to 10–15 minutes or more per walk when feasible.
Public Health Messages and Practical Tips
Public health professionals welcome findings that translate into actionable steps. Emily McGrath, a senior cardiac nurse at the British Heart Foundation, notes that while starting an exercise routine can seem daunting, small, cumulative gains add up over time. “You may find it hard to be more active at first, but as time goes on it’ll get easier as your body gets used to the activity,” she says. Even incremental changes, she adds, contribute to long-term heart health gains.
For people walking or cycling in dim light, there’s a safety note: wear reflective clothing and stay visible to others. Use designated lanes where available, and cross streets at marked points to reduce risk around road traffic. These practical steps help people maintain a consistent walking habit without compromising safety.
Takeaway: A Fuller Heart Through Longer Walking Sessions
In summary, the latest evidence supports a straightforward message: for many adults, especially those who are not highly active, longer walking bouts—ideally 10–15 minutes or more—may offer stronger heart protection than numerous short strolls. Setting aside time for longer, uninterrupted walks could be a meaningful, achievable step toward a healthier heart and a better quality of life.
