New research indicates that taking one continuous long walk each day could improve heart health more effectively than breaking up activity into multiple short walks. A study recently published in the Annals of Internal Medicine found that individuals who walked for longer, uninterrupted periods showed better cardiovascular health and a lower risk of premature death. Scientists involved in the research suggest that the pattern of walking, or "how" people move, is a crucial factor, not just the total number of steps they accumulate.^{[1][2][3][4][5][6]} ### Longer Walks, Stronger Hearts The groundbreaking study was led by an international team of researchers from the University of Sydney in Australia and the Universidad Europea in Spain. They examined data from a large group of 33,560 adults, all participants in the UK Biobank. The individuals ranged in age from 40 to 79 and typically took fewer than 8,000 steps daily. Crucially, none of these participants had a history of cardiovascular disease or cancer at the beginning of the study.^{[3][5][7][6][8]} To track physical activity, participants wore accelerometers on their wrists for up to seven consecutive days, providing precise, device-based data on their daily step counts and walking patterns. This data collection occurred between 2013 and 2015. Researchers then meticulously followed the health outcomes of these individuals for an extended period, averaging 8 to 9.5 years. They focused on how steps were accumulated, specifically categorizing bouts of walking by duration: less than 5 minutes, 5 to under 10 minutes, 10 to under 15 minutes, and 15 minutes or longer.^{[3][9][5][7][6][8]} The findings revealed a clear and significant link: people who took most of their daily steps in longer, continuous sessions had a considerably lower risk of all-cause mortality and cardiovascular disease (CVD) events, such as heart attacks and strokes. The most beneficial walking duration was identified as at least 10 to 15 minutes or more in a single, uninterrupted bout.^{[1][2][4][5][7][6]} Professor Emmanuel Stamatakis, a co-lead researcher and director of the Mackenzie Wearables Research Hub at the University of Sydney, highlighted the study's core message. "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," Stamatakis said.^[1][7] He further emphasized, "This study shows that even people who are very physically inactive can maximise 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."^[1][7] ### Significant Risk Reductions Observed The research demonstrated substantial health improvements for those who adopted longer walking sessions. Participants who accumulated most of their steps in bouts lasting 15 minutes or longer experienced less than a 1% risk of all-cause mortality and approximately a 4.4% risk for cardiovascular events over the 9.5-year follow-up period. This contrasted sharply with those who accumulated steps mostly in bursts shorter than 5 minutes, who faced mortality and CVD risks of about 4.4% and 13%, respectively.^[3][8] Specifically, the study found that people walking for at least 10 to 15 minutes in a single stretch reduced their risk of developing cardiovascular disease by up to two-thirds compared to those who walked for less than five minutes in one go. This significant benefit held true even when both groups accumulated the same total number of steps throughout the day.^[4][6] The positive effects were particularly pronounced among the study's less active participants, such as those who walked 5,000 steps or fewer per day. For this group, switching from very brief, fragmented walks to continuous sessions of 15 minutes or more dramatically reduced their risk of developing cardiovascular disease. Their CVD risk halved from 15% for those walking in under five-minute bouts to 7% for those walking in 15-minute bouts. Similarly, their risk of death dropped from 5% to 1% by making this change.^[7] Dr. Evan Brittain, a professor of cardiovascular medicine at Vanderbilt University Medical Center, who was not involved in the research, commented on the findings. "Walking more is good for your heart — and if you can occasionally sustain a walk for 10–15 minutes, all the better," Brittain told Healthline. He ^[2]added that "among people who average fewer than 8,000 steps per day, those who have an intentional practice of walking (whether they call it exercise or not) have better outcomes compared with those who walk for shorter periods." ##^[2]# Rethinking Daily Step Goals These findings directly challenge the widely popularized notion that simply aiming for a high daily step count, such as 10,000 steps, is the optimal strategy for health. The 10,000-step target, often quoted, originated from a Japanese pedometer advertisement in the 1960s and was not initially based on scientific evidence. Thi^[1][4][5]s new research strongly suggests that the quality and consistency of movement, specifically the duration of walking sessions, are more critical factors than just the sheer quantity of steps. Th^[4]e study underscores that the *pattern* of how physical activity is accumulated throughout the day significantly impacts the health benefits derived. It advocates for a shift in focus towards sustained periods of activity rather than merely scattered, short movements. This means prioritizing continuous bouts of walking over fragmented, brief strolls. Th^[2][5][6]is new understanding carries important implications for public health recommendations. Historically, initiatives have often encouraged adults to meet minimal step count thresholds without emphasizing the structure of their movement. The study suggests a potential paradigm shift, advocating that organizing daily activity into longer, continuous walking periods may yield superior benefits, particularly for individuals who are not regularly active. ##^[3]# Simple Changes for Better Health The implications of this research offer clear, actionable advice for improving cardiovascular well-being. Borja del Pozo, a co-lead author of the study, emphasized that "simple changes can make all the difference to your health." For^[7] many individuals, especially those with sedentary lifestyles, incorporating just one or two walks of at least 10 to 15 minutes into their daily routine could be an achievable and highly beneficial goal. These walks should ideally be performed at a comfortable yet steady pace to maximize cardiovascular benefit. Wh^[7]ile the study is observational and therefore shows an association rather than direct causation, the researchers took care to adjust for various confounding factors. They considered elements such as smoking status, body mass index (BMI), and educational attainment, which could also influence both walking patterns and health outcomes. Even after these statistical adjustments, the robust link between longer walking bouts and improved heart health remained evident. Th^[9][5]is new insight provides a straightforward and accessible strategy for enhancing cardiovascular health. For many, prioritizing one long walk a day could become a simple, yet profoundly effective, step towards a healthier heart and a longer life.

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