New insights on walking patterns and heart health
A new international study underscores a simple, adjustable approach to improving cardiovascular health for physically inactive adults. Researchers from the University of Sydney and the Universidad Europea in Spain found that longer periods of continuous walking confer greater heart benefits than the same total number of steps accumulated in short, sporadic bouts.
Published in the Annals of Internal Medicine, the study tracked 33,560 adults aged 40-79 who walked fewer than 8,000 steps per day and had no prior cardiovascular disease or cancer at baseline. Participants wore research wristbands for a week to capture not only step counts but also how those steps were accumulated. They were then followed for an average of eight years to observe health outcomes.
Key finding: pattern matters more than pocketed steps
The analysis revealed a clear pattern: among less active individuals, taking most steps in one or two continuous walks lasting at least 10-15 minutes each was associated with a lower risk of mortality and cardiovascular events (such as heart attack or stroke) compared with taking the same number of steps in very short bouts of less than five minutes.
For example, continuous walking of 10-15 minutes per day was linked to a 4% risk of a cardiovascular event, compared with a 13% risk for those who walked in 5-minute bursts. The data suggest that the advantage of longer walking sessions is strongest among the least active—those scoring 5,000 steps per day or fewer.
Impact on mortality and cardiovascular risk
The study also highlighted striking differences in mortality risk among the most sedentary participants. Among those taking 5,000 steps daily or less, death risk dropped from 5% for walkers who favored 5-minute bursts to less than 1% for those who completed walks of up to 15 minutes, showcasing the potential of simple changes to extend life expectancy.
Co-lead author Dr. Matthew Ahmadi from the University of Sydney emphasized practicality: “For the most inactive people, switching from brief walks here and there to longer continuous walks may come with health benefits.” He noted that the widely cited target of 10,000 steps a day isn’t a universal requirement. “Simply adding one or two longer walks per day, each lasting at least 10-15 minutes at a comfortable but steady pace, may have significant benefits—especially for people who don’t walk much.”
Expert perspectives and practical implications
Senior author Professor Emmanuel Stamatakis, director of the Mackenzie Wearables Research Hub, explains that public health messaging often focuses on total step counts rather than how those steps are taken. “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. This study shows that 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.”
Dr. Borja del Pozo of the Universidad Europea adds, “Our research shows that simple changes can make all the difference to your health. If you walk a little, set aside some time to walk more often and in longer sessions. Such small changes can have a big impact.”
Putting the findings into daily life
For people who currently walk less than 8,000 steps daily, the study suggests a straightforward strategy: plan one or two longer walks each day, aiming for 10-15 minutes per session at a steady, comfortable pace. These longer intervals can be integrated into routines, such as a mid-morning stroll, a lunch-hour park walk, or a post-dinner route, gradually building up cardiovascular resilience over time.
While the total number of steps remains a useful metric, the evidence indicates that the “how” of walking is equally important. Healthcare professionals may consider advising patients not only on increasing daily steps but also on structuring activity into longer continuous bouts to maximize heart health benefits.
