Longer Walking Bouts May Boost Heart Health More Than Short, Frequent Steps
A large international study suggests that the key to improving heart health and longevity may lie in how long you walk, not just how many steps you take. Researchers analyzed daily activity patterns of 33,560 adults and found that those who accumulated most of their steps in bouts of 15 minutes or longer had significantly lower risks of heart disease and death over about a decade, compared with people who tended to walk in shorter spurts.
The study, published in the Annals of Internal Medicine, tracked participants from the UK Biobank who wore wrist accelerometers for several days between 2013 and 2015. After roughly 9½ years of follow-up, those who walked in longer bouts exhibited the lowest mortality rates, while individuals whose activity consisted mainly of short (<5 minutes) walks faced higher risks. Long bouts were also linked to reduced heart-disease incidence during the study period.
How the Study Measured “Dose” of Walking
Researchers divided the participants into four groups based on how they logged most of their daily steps: bouts shorter than five minutes, five to less than 10 minutes, 10 to less than 15 minutes, and 15 minutes or longer. The largest group, 42.9%, walked primarily in under-five-minute bursts. Across the board, the data showed a dose–response relationship: the longer the walking bout, the better the health outcome.
Co-lead author Borja del Pozo Cruz, a professor at Universidad Europea de Madrid, described these patterns as “doses.” He noted: “There’s a clear dose response. The longer the bout, the better it is for the different health outcomes that we analyzed.” The team chose to focus on step accumulation because steps are a universal, easy-to-measure metric that people can monitor with wearables and smartphones, making the findings straightforward to translate into daily habits.
What This Means for Daily Habits and Public Health Messages
The study challenges the popular mantra of chasing 10,000 steps per day as a universal target. While some research supports the idea that any activity is better than none, the new results highlight that longer, uninterrupted walking periods may deliver greater health benefits, especially for those who were sedentary at the study’s start. In an analysis focusing on sedentary participants, the risk difference was particularly pronounced: those who walked in bouts longer than 15 minutes had substantially lower death and heart-disease risk than those whose activity consisted of short bouts.
Experts outside the study emphasized that the finding does not negate the value of small steps. American Heart Association advocate and exercise scientist Update suggests: “Every step counts.” Still, the evidence points to meaningful gains when people extend their walks into longer, steady sessions, which may better activate the body’s physiological systems, including temperature regulation and cardiovascular responses that take time to ramp up.
Practical Takeaways for All Ages
The authors highlighted the practical takeaway: you can start today, and it’s never too late. Even for adults around age 60, introducing longer walking bouts can trigger positive physiological adaptations and lower long-term risk. While the study population skewed white (97%), the researchers and independent experts stressed that improving daily walking patterns can benefit a broad range of individuals, regardless of age or prior activity level.
For someone aiming to incorporate longer walking bouts, ideas include: taking a 15+ minute stroll during a lunch break, turning errands into a single longer walk instead of multiple short trips, or pairing a longer walk with a friend for accountability. The most important step is to move with intention and gradually build toward sustained walking periods that feel comfortable and sustainable.
Bottom Line
In the quest for heart health and longevity, the duration of walking matters. Prioritizing longer, uninterrupted walking blocks can yield meaningful health benefits, particularly for those who have not been physically active. As public health voices remind us, consistent movement—of any form—remains a powerful, accessible tool for well-being.
