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New Delhi: Taking one continuous walk each day could be more beneficial for your heart than breaking your steps into several short strolls, new research suggests. A large study, published in the Annals of Internal Medicine, found that people who walked for at least 15 minutes without stopping had better cardiovascular outcomes than those who took frequent but shorter walks.
Researchers analysed data from more than 33,000 adults aged between 40 and 79 in the UK who typically walked fewer than 8,000 steps daily. Participants were grouped based on the length of their usual walking sessions — less than five minutes, five to ten minutes, ten to fifteen minutes, and fifteen minutes or longer — as recorded by step counters worn over the course of a week.
Over an eight-year follow-up, those who regularly walked in longer bouts had a significantly lower risk of developing heart disease or dying from it. Interestingly, even among individuals who were otherwise inactive, walking for longer periods at a stretch appeared to make a noticeable difference to heart health.
The study was led by experts from the University of Sydney and Universidad Europea in Spain. They adjusted data for factors like as cholesterol, smoking habits, and body weight. While the findings do not ascertain that longer walks can improve heart health, it is the pattern of exercise that matters just as much. Quality of Steps Over Quantity
For years, many have aimed for 10,000 steps a day — a target that, as experts note, originated from a 1960s Japanese pedometer advertisement rather than scientific evidence. Yet, most health professionals agree that more movement is better than less. What this study highlights, however, is that how you accumulate those steps may be even more important.
Professor Emmanuel Stamatakis, co-lead author of the study, explained, “We tend to focus entirely on the number of steps or total walking time, but overlook the pattern — how walking is done. Relatively inactive people can boost their heart health by simply walking for longer at a time, ideally for 10 to 15 minutes when possible.”
Why It Matters
Sitting for long periods and only moving in short bursts can limit the benefits of physical activity. A longer, steady walk raises the heart rate, improves circulation, and strengthens the cardiovascular system more effectively than intermittent, brief movement.
Professor Kevin McConway from the Open University, who was not involved in the study, cautioned that the findings show an association rather than direct causation — but added that they reinforce long-standing advice about the value of consistent physical activity.
According to the NHS, adults should aim for at least 150 minutes of moderate activity each week, ideally spread across several days. Older adults, particularly those over 65, are encouraged to move daily, even through light household activity.
Emily McGrath, senior cardiac nurse at the British Heart Foundation, said, “Exercise helps everyone live a healthier life. For people with heart or circulatory conditions, staying active can improve how you feel and help manage symptoms. Even small improvements make a lasting difference.”
