We often hear that taking 10,000 steps a day is good for our health. But what if it’s not just how many steps you take, but how you take them?
A new study from the UK Biobank reveals that people who take their steps in longer, continuous walks may live longer and have a lower risk of heart disease—even if they don’t reach the 10,000-step mark.
The research focused on adults who walk fewer than 8,000 steps per day, which is considered below the optimal level of physical activity.
These people were divided into groups based on how long their walking sessions lasted. Some people took most of their steps in short bursts—less than five minutes at a time—while others walked in longer sessions of 5, 10, 15 minutes or more.
The study tracked over 33,000 participants for nearly 10 years. On average, participants walked about 5,165 steps per day. Nearly 43% of them took most of their steps in bursts shorter than five minutes. About a third took five- to 10-minute walks, while smaller numbers walked in bouts lasting 10 to 15 minutes or longer.
The results were eye-opening. People who walked in longer sessions had much lower risks of dying from any cause or developing heart disease. For example, those who mostly took very short walks had a 9.5-year mortality risk of over 4%.
But for people who usually walked in 10- to 15-minute sessions, the risk dropped to under 1%. Those who took most of their steps in sessions longer than 15 minutes had a similar low risk.
When it came to heart disease, the difference was even greater. People who walked in short bursts had a 13% risk of developing cardiovascular disease over the 9.5 years. But for those walking in longer sessions, the risk dropped dramatically—to just over 4% for the longest walkers.
The study also looked at people who were more sedentary—those who walked fewer than 5,000 steps per day. Even in this low-activity group, the same pattern held true: longer bouts of walking were linked with better health outcomes.
So what do these findings mean for everyday life? The study suggests that how we move may be just as important as how much we move. If you’re struggling to get in a full 10,000 steps a day, don’t worry.
Instead, focus on walking for longer periods without stopping. A 10- to 15-minute walk a few times a day may offer bigger health benefits than many short trips across the room or around the office.
This research adds valuable insight to how we think about physical activity. It shows that consistent, longer walking sessions may help reduce the risk of death and serious health problems—even for people who are otherwise not very active. These findings can help doctors and public health experts guide people toward healthier daily habits.
For people who sit a lot or have limited time or ability to exercise, this study provides a clear message: taking longer, purposeful walks can make a real difference in your long-term health. It’s not just about hitting a step count—it’s about how you reach it.
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The study is published in Annals of Internal Medicine.
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