New Insights on Walking Patterns and Heart Health
A large international study, led by researchers from the University of Sydney and the Universidad Europea in Spain, highlights a simple shift that could meaningfully improve cardiovascular outcomes for physically inactive adults. The research shows that longer, continuous walking sessions offer greater heart and artery benefits than the same total number of steps taken in short, sporadic bursts. The findings were published in the Annals of Internal Medicine and emphasize the importance of how walking is accumulated, not just how much is done.
What the Study Examined
The study tracked 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 measured both daily step counts and the pattern of stepping throughout the day. Over an average follow-up of eight years, researchers assessed mortality and cardiovascular events such as heart attack and stroke.
Key Findings: The Power of 10–15 Minute Sessions
Among the least active participants, those who accumulated most of their steps through one or two walks lasting 10–15 minutes or longer had better cardiovascular outcomes than those who engaged in very short walking bouts (<5 minutes). Specifically:
- Walking continuously for 10–15 minutes each day was associated with a 4% risk of a cardiovascular event, compared with a 13% risk for those who walked in 5-minute bursts.
- For individuals walking 5,000 steps or fewer daily, the benefit was most pronounced. Their risk of cardiovascular disease roughly halved—from about 15% to around 7%—when they increased continuous walking from 5 minutes to up to 15 minutes per session.
- Among the most sedentary group (≤5,000 steps/day), daily death risk dropped from 5% to less than 1% with longer continuous walks (up to 15 minutes).
The pattern effect was particularly notable for those with the lowest activity levels, underscoring that how walking is scheduled matters as much as, if not more than, total steps.
Expert Perspectives
Co-lead author Dr. Matthew Ahmadi, deputy director of the Mackenzie Wearables Research Hub at the University of Sydney, noted that the message challenges the popular target of hitting 10,000 steps per day. He emphasized that incorporating one or two longer walks—each 10–15 minutes at a comfortable, steady pace—can yield meaningful health benefits, especially for people who don’t walk regularly.
Senior author Professor Emmanuel Stamatakis, director of the Mackenzie Wearables Research Hub, added that researchers often focus on total steps or duration without considering the pattern of activity. “This study shows that even people who are very physically inactive can maximize heart health by tweaking their walking pattern—ideally walking longer bouts when possible,” he said.
Practical Takeaways for Everyday Life
For someone who struggles to fit long workouts into a busy day, the study suggests a practical route: replace several short strolls with one or two longer walks. Each session should last at least 10–15 minutes at a pace that feels steady but comfortable. The emphasis on consistency—whether it’s a morning and/or evening walk—can accumulate into stronger cardiovascular protection over time.
Dr. Borja del Pozo from Universidad Europea echoed the sentiment: small, realistic adjustments can yield noticeable health benefits. If you already walk a little, aim to extend some periods to longer bouts and build from there. The cumulative effect can be substantial for heart health and longevity.
Concluding Thoughts
The study’s take-home message is clear: for many adults who are inactive, the quality and pattern of walking may be as important as the quantity. By prioritizing longer, continuous walking sessions—ideally 10–15 minutes per bout—you can lower cardiovascular risk and potentially improve survival, even without a dramatic change in total daily steps.
