Taking longer, steady walks—just 10 to 15 minutes at a time—can make a big difference in your heart health.
A new study has found that people who go for longer walks without breaks can lower their risk of heart disease and even early death, compared to those who take very short walks throughout the day.
The study was done by researchers from the University of Sydney in Australia and the Universidad Europea in Spain. Their findings were published in the medical journal Annals of Internal Medicine. The research focused on people who don’t walk very much—usually fewer than 8000 steps per day.
The scientists found that walking in one or two longer sessions of 10 to 15 minutes was much better for heart health than spreading those steps out in lots of tiny walks that each last less than five minutes. Even if people took the same total number of steps, those who walked longer without stopping saw much better results.
The study involved 33,560 adults aged 40 to 79. None of them had a history of heart disease or cancer. Each person wore a wristband that tracked how many steps they took and how those steps were spaced out during the day. After that, the researchers kept track of their health for about eight years.
The results were clear. People who walked for just five minutes at a time had a 13% risk of having a heart problem like a stroke or heart attack. But those who walked for 10 to 15 minutes at a time had only a 4% risk.
Among people who walked very little—5000 steps or fewer—the benefits were even bigger. Their risk of developing heart disease dropped from 15% to 7% if they took longer walks. Their risk of dying early also dropped sharply, from 5% to under 1%.
Dr. Matthew Ahmadi, one of the lead authors, said that many people believe they need to walk 10,000 steps a day to stay healthy, but that’s not necessary. Just adding one or two longer walks of at least 10 to 15 minutes can offer strong health benefits, especially for those who don’t walk much.
Professor Emmanuel Stamatakis, another author of the study, pointed out that how you walk matters just as much as how much you walk. Walking longer at a steady pace seems to give your heart a better workout and improves your health more than short, scattered steps.
Dr. Borja del Pozo, another researcher on the team, added that this study proves small changes can lead to big health improvements. If you already walk a little, just set aside time for longer walks. You don’t have to run or go to the gym—just walking steadily for a little longer can make a big difference for your heart.
This research offers a simple, free way for people to improve their health without needing special equipment or gym memberships. For people who are inactive, this could be a powerful tool to reduce the risk of heart attacks, strokes, and early death. It’s never too late to start walking a bit more—and a bit longer.
If you care about heart health, please read studies about top foods to love for a stronger heart, and why oranges may help fight obesity, diabetes, and heart disease.
For more health information, please see recent studies about simple guide to a 7-day diabetes meal plan, and why you should add black beans to your plate.
The study is published in Annals of Internal Medicine.
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