New research shows that longer uninterrupted walks at a steady pace are more beneficial for heart health than simply hitting a 10,000-step goal.
What the Study Found
- A large study in the Annals of Internal Medicine found participants who walked at least 15 minutes continuously had a significantly lower risk of heart disease and early death.
- People who walked for just 5 minutes or less at a time had much higher rates of heart disease — about 13.03% — versus 4.39% in the longer-walk group.
- The researchers concluded it’s not only the number of steps but how you walk — pace, continuity, and duration matter.
Why It Matters for You
- If you rely on your step-counter but walk in short bursts (e.g., 2–3 minutes then stop), you might not be reaping the full cardiovascular benefits.
- A continuous walk of 15 minutes or more gives your body time to reach a moderate intensity level, which appears more beneficial.
- Even if you’re relatively inactive (fewer than 5,000 steps / day), switching to longer, uninterrupted walks can still boost heart health significantly.
How to Improve the Way You Walk
1. Try a 15-minute steady walk each time instead of many short walks — aim for no stopping in the middle.
2. Pick a moderate pace: brisk enough to raise your heart rate, but still able to talk.
3. Choose uninterrupted routes: e.g., a park loop, a dedicated walking trail, rather than stop-start city sidewalks.
4. Use breaks strategically: If you must, walk for 15 minutes, take a short rest, then do another 15.
5. Track walking behaviour not just step-count: focus on duration and pace too.
Reminder
Walking remains a simple yet powerful exercise — it doesn’t require special gear or gym membership. But how we walk can make a real difference. As the study emphasises: a longer, steady walk is better than many short bursts to reach your health goals.
