A recent study reveals that engaging in longer, uninterrupted walks could significantly reduce the risk of heart disease. Researchers from the University of Sydney and Universidad Europea found that individuals who walked for sustained periods of 10 to 15 minutes were less likely to experience heart attacks, strokes, or premature death. The findings challenge the widely accepted guideline of achieving 10,000 steps daily, suggesting that the quality and consistency of walking outweigh the total number of steps taken.
The research, published in the Annals of Internal Medicine, examined the walking habits of 33,560 adults aged between 40 and 79. All participants walked fewer than 8,000 steps per day and had no prior history of heart disease or cancer. They wore wristbands for one week to monitor their step counts and patterns and were subsequently monitored for an average of eight years.
Among the participants classified as the least active, those averaging 5,000 steps or fewer, the study revealed that longer, steady walks reduced the risk of cardiovascular disease from 15% to 7%. The risk of death decreased from 5% to below 1% for this group, highlighting the potential life-saving benefits of incorporating longer walks into one’s daily routine.
Dr. Matthew Ahmadi, the lead author and a researcher at the University of Sydney’s Mackenzie Wearables Research Hub, emphasized the importance of making simple changes to walking habits. “Simply adding one or two longer walks per day, each lasting at least 10–15 minutes at a comfortable but steady pace, may have significant benefits—especially for people who don’t walk much,” he stated.
The study suggests that longer walking sessions may trigger cardiovascular and metabolic responses that shorter, sporadic walks do not. This aligns with findings from an earlier study published in The Lancet, which indicated that a daily target of around 7,000 steps might be more achievable for many individuals while still providing substantial health benefits.
As public health guidelines evolve, these new insights could reshape recommendations for physical activity. The emphasis on longer, more consistent walking sessions may encourage those with sedentary lifestyles to adopt healthier habits, ultimately reducing the prevalence of heart disease globally.
In conclusion, the research presents a compelling case for re-evaluating conventional step-count goals and highlights the importance of walking duration over sheer volume. By prioritizing longer walks, individuals can significantly improve their heart health and overall well-being.
