Longer Walks, Better Heart Health
A large new study indicates that taking longer, uninterrupted walks may be more beneficial for heart health than completing many short strolls throughout the day. Published in the Annals of Internal Medicine, the research analyzed how walking patterns relate to the risk of heart disease and mortality in adults with relatively low activity levels.
The central finding is simple: when activity comes in longer chunks, the heart seems to reap greater benefits. The data show that walking at least 15 minutes without stopping—a stretch of about 1,500 steps—was associated with a reduced risk of heart problems compared with shorter, interrupted walks. This challenges the popular habit of aiming for a high daily step count without considering how that activity is accumulated.
What the Study Looked At
Researchers followed 33,560 adults aged 40–79 in the United Kingdom who averaged fewer than 8,000 steps per day at the start. Over eight years, participants wore step counters to track walking patterns, and they were grouped according to how long their walks lasted in a single bout:
- Less than 5 minutes
- 5 to 10 minutes
- 10 to 15 minutes
- 15 minutes or more
The distribution skewed toward shorter bouts: 43% of participants walked in blocks under five minutes, 33.5% walked in blocks of five to ten minutes, 15.5% walked ten to fifteen minutes, and only 8% achieved walks of 15 minutes or longer.
Although the study focused on relatively inactive adults, the researchers controlled for other risk factors—smoking, obesity, high cholesterol, and preexisting conditions—to isolate the impact of walking patterns on heart risk and overall mortality.
Key Takeaways for Heart Health
The analysis found that longer walks were linked to lower rates of heart events and death, even among those who were least active. This suggests that the pattern of movement matters, not just the total number of steps. The value of longer walking intervals persisted after adjustments for typical confounders, though causality cannot be definitively established in an observational study.
Co-lead researcher Prof Emmanuel Stamatakis emphasized that the focus often centers on step counts alone. “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 said. The implication is clear: even modest improvements in walking style—integrating longer, continuous walks into a weekly routine—can boost cardiovascular health.
Practical Advice for Everyday Life
Experts caution that any movement is better than none, and the NHS guidelines reinforce a baseline level of activity: about 150 minutes of moderate exercise per week, such as brisk walking, ideally spread evenly across the week. For older adults, staying active daily—even with light housework or short strolls—remains important for maintaining heart health.
For those seeking concrete steps, consider planning longer walks a few times a week. It might be as simple as carving out a 15–20 minute route in a nearby park or along a safer neighborhood stretch. If you’re new to regular exercise or have heart or circulatory concerns, consult a healthcare professional before starting a new regimen.
Safety and Accessibility Considerations
When walking or cycling in low light, wear reflective clothing and use lights to stay visible. Use designated paths when possible, obey crossing signals, and remain alert to your surroundings. Building a sustainable routine is more about consistency than perfection—small, steady gains accumulate over time and can lead to meaningful improvements in heart health.
Expert Voices
Emily McGrath, a senior cardiac nurse with the British Heart Foundation, highlighted how exercise supports overall well-being and disease management: “Exercise helps everyone live a happier and healthier life. You may find it hard to be more active at first, but it’ll get easier as your body adapts.”
While the findings are encouraging, some statisticians note that observational studies can show associations without proving causation. Still, the practical message remains: optimize walking patterns to give your heart the best chance at a healthier future.
