Skip short strolls – a longer daily walk is better for your heart, says study

By Admin

28 Oct, 2025

new study published in the Annals of Internal Medicine has revealed that taking one longer walk a day is better for heart health than taking multiple short strolls especially for people who don’t exercise regularly. Researchers found that walking for at least 15 minutes without stopping, or about 1,500 steps in a row, gives your heart a stronger workout and provides greater cardiovascular benefits.

Why Longer Walks Matter More

While many people aim for 10,000 steps a day, this number originated from a Japanese pedometer advertisement rather than scientific research. However, the study shows that it’s not just about the number of stepsbut how you take them. Walking for longer stretches allows your heart to work continuously, improving circulation and endurance more effectively than short bursts of walking.

Inside the Study

The study analyzed 33,560 adults aged 40–79 in the UK who typically walked fewer than 8,000 steps a day. Participants were divided into four groups based on how long their walks were, as measured by step-counters over a week:

• Less than 5 minutes (43%)
  
  

• 5 to 10 minutes (33.5%)
  
  

• 10 to 15 minutes (15.5%)
  
  

• 15 minutes or more (8%)
  
  

Over eight years, researchers from the University of Sydney and Universidad Europea (Spain) found that people who walked for longer durations had a lower risk of heart problems compared to those who walked in shorter bursts. Even those who walked fewer than 5,000 steps daily saw a significant drop in heart disease and mortality risk when they walked in longer stretches.

It’s About How You Walk

Co-lead researcher Prof Emmanuel Stamatakis explained, “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. 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.”

While the study doesn’t definitively prove that walking causes better heart health, it does highlight a strong association between longer walking bouts and improved cardiovascular outcomes, as noted by Prof Kevin McConway from the Open University.

Expert Insights and Recommendations

The NHS recommends adults aim for 150 minutes of moderate physical activity per week, such as brisk walking, ideally spread throughout the week. For adults over 65, even light daily movement is beneficial for maintaining mobility and heart function.

Emily McGrath, senior cardiac nurse at the British Heart Foundation, adds, “Exercise helps everyone live a happier and healthier life. If you have heart and circulatory disease, it can help manage your condition and make you feel better overall. It may be difficult at first, but over time your body adjusts, and even small improvements contribute to a healthier heart.”

How to Stay Safe While Walking

Whether you’re walking for fitness or leisure, safety should always come first:

• Wear reflective clothing or carry a flashlight/headlamp when walking at night or in low light.
  
  

• Stay alert and aware of your surroundings.
  
  

• Use designated walking lanes or paths whenever possible.
  
  

• Always cross at marked pedestrian crossings where drivers expect to see you.
  
  

The Bottom Line

If you’re short on time or not naturally active, one focused 15–20-minute walk each day could be all it takes to strengthen your heart and improve your overall health. It’s not just about hitting a step count, it's about how you move. So, next time you head out for a stroll, go the extra distance your heart will thank you for it.