Longer Walks May Benefit Heart Health More Than Short Strolls
A new study published in the Annals of Internal Medicine suggests that taking longer, uninterrupted walks can be better for heart health than accumulating many short strolls, especially for people who are not regularly active. The researchers tracked tens of thousands of adults and found that walking for at least 15 minutes in one stretch was associated with a lower risk of heart disease and related mortality compared with frequent, shorter bouts of walking.
The study analyzed data from 33,560 adults aged 40 to 79 in the United Kingdom who walked fewer than 8,000 steps per day. Participants were grouped by how long their walks lasted, based on a week of step-counter data:
- Less than 5 minutes per walk (43%)
- 5 to 10 minutes per walk (33.5%)
- 10 to 15 minutes per walk (15.5%)
- 15 minutes or more per walk (8%)
Over an eight-year follow-up, those who walked longer stretches tended to have a lower incidence of heart problems compared with those who took shorter walks. Notably, even among the least active group—those averaging under 5,000 steps a day—longer walks were associated with meaningful reductions in risk for heart disease and death.
The study’s authors say the pattern of walking—how you distribute activity over time—matters as much as the total step count. They attempted to control for common confounders, such as smoking status, obesity, and high cholesterol, but observational research cannot completely prove causation. Still, the findings align with a growing view that pacing and sustained activity can boost cardiovascular health.
What this means for daily life
Experts who reviewed the study caution that while longer walks can be beneficial, any increase in physical activity is helpful. The NHS recommends 150 minutes of moderate activity per week, such as brisk walking, ideally spread evenly across the week. For many people, that might translate into a couple of 20–30 minute walks, or a few longer sessions when possible.
Co-lead researcher Prof Emmanuel Stamatakis highlighted a key takeaway: people often focus on step counts or total minutes without considering how walking is performed. “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,” he said.
Cardiovascular experts stressed that these findings should be interpreted within the broader context of overall fitness and health. Prof Kevin McConway, an applied statistics expert, cautioned that the study shows associations but not a definitive cause-and-effect relationship between longer walks and improved heart health.
Public health guidance continues to stress regular activity across the week, with movement encouraged daily, especially for older adults. Cardiac nurses and organizations also emphasize practical steps to stay safe while walking, such as wearing reflective clothing at night, using safe routes, and crossing at designated points.
Practical tips to implement longer walks
- Schedule a dedicated, uninterrupted walking period when you have time—aim for at least 10–15 minutes per session.
- Combine longer walks with your existing routine, such as a post-meal stroll or a mid-mafternoon break.
- Choose safe, well-lit, and accessible routes; wear comfortable shoes to encourage consistency.
- Track progress with a simple step-counter or phone app to monitor patterns, not just total steps.
In summary, shifting walking patterns to longer, continuous periods can be a practical route to better heart health, particularly for those who are currently inactive. Small changes—like extending a short walk into a single ten- to fifteen-minute session—may yield meaningful cardiovascular benefits over time.
