Longer walks, rather than numerous shorter ones, are connected to substantially lower risks of cardiovascular disease and premature death, according to a new study.
The research, published in Annals of Internal Medicine, found that walks longer than 10 minutes were far superior to shorter strolls for health benefits.
Dr. Borja del Pozo Cruz, the study’s first author, told CNN in an email that it’s not just the total number of daily steps that is important, but “how you accumulate those steps matters too — especially for less active individuals.”
“This adds nuance to the ‘10,000 steps a day’ idea: even if you don’t reach that number, taking a few longer walks rather than many short, scattered steps can make a real difference for heart health and longevity.”
Sedentary lifestyles are connected to poor health outcomes, including higher mortality rates and increased prevalence of cardiovascular disease. Nearly 31% of adults worldwide are considered physically inactive and fail to meet the global recommendation of 150 minutes of physical activity per week.
“Everyone can benefit from walking — there’s really no group for whom walking is harmful. But these particular findings are most relevant for people who are sedentary or take fewer than about 8,000 steps a day,” said del Pozo Cruz, associate professor and senior researcher at the Faculty of Medicine, Health, and Sports, Universidad Europea de Madrid in Spain.
Dr. Andrew Freeman, director of cardiovascular prevention and wellness at National Jewish Health, a hospital in Denver, says that while most individuals can walk up to five minutes “without much issue”, it starts to become much more challenging for people to complete “20 and 30 and 40 and 60 minutes” walks. However, says Dr. Freeman, “that’s the capacity we’re really trying to build.”
Del Pozo Cruz says that longer walks likely drive better blood circulation, help lower blood pressure, and support glucose management. All these factors, he says, are critical for a healthy heart.
They might also be responsible for driving a higher volume of heart stimulation, which may be necessary to fully activate and engage your muscles, he said.