Research Suggests That Taking Long Walks May Be More Effective For Heart Health Than Shorter Strolls
A recent study published in Annals of Internal Medicine has found that taking long walks, even if it's just one session a day, may be more beneficial for heart health than breaking up those same steps into several shorter walks. The research team, led by Dr. Emmanual Stamatakis from the University of Sydney, discovered that participants who walked for at least 10-15 minutes on most days experienced significant reductions in cardiovascular disease and mortality rates.
Contrary to popular advice to take regular short walks throughout the day, this study suggests that dedicating a larger portion of time to one longer walk can have a more substantial impact. The researchers analyzed data from over 33,000 participants with no pre-existing heart conditions or cancer, aged 62 on average, who completed an average of 8,000 steps per day.
When grouped by the duration of their walks – less than five minutes, five to ten minutes, ten to fifteen minutes, and longer than fifteen minutes – the study revealed a clear correlation between walk length and reduced risk of heart disease and mortality. Those who spent more time walking were more likely to avoid cardiovascular disease and death. Specifically, participants who regularly walked for more than 15 minutes were approximately 80% less likely to die from any cause and around 70% less likely to develop cardiovascular disease.
While this study does not establish causality between longer walks and improved heart health, the findings are encouraging. Dr. Borja del Pozo Cruz, an epidemiologist at the University of Madrid, noted that shorter bouts of walking may still be beneficial, but it appears that accumulating steps in longer periods is more effective.
Beyond cardiovascular benefits, research has consistently shown that regular long walks can also have a positive impact on blood pressure, weight management, stress levels, and even certain types of cancer. To incorporate this habit into your daily routine, start with shorter sessions – around 5-10 minutes at a steady pace – to build stamina. Create consistent plans that can be adjusted as needed and plan multiple routes to keep your mind engaged. Don't forget to prioritize proper footwear, core strengthening exercises, rest days, and gentle stretching post-walk to ensure safe and enjoyable long-distance walking.
A recent study published in Annals of Internal Medicine has found that taking long walks, even if it's just one session a day, may be more beneficial for heart health than breaking up those same steps into several shorter walks. The research team, led by Dr. Emmanual Stamatakis from the University of Sydney, discovered that participants who walked for at least 10-15 minutes on most days experienced significant reductions in cardiovascular disease and mortality rates.
Contrary to popular advice to take regular short walks throughout the day, this study suggests that dedicating a larger portion of time to one longer walk can have a more substantial impact. The researchers analyzed data from over 33,000 participants with no pre-existing heart conditions or cancer, aged 62 on average, who completed an average of 8,000 steps per day.
When grouped by the duration of their walks – less than five minutes, five to ten minutes, ten to fifteen minutes, and longer than fifteen minutes – the study revealed a clear correlation between walk length and reduced risk of heart disease and mortality. Those who spent more time walking were more likely to avoid cardiovascular disease and death. Specifically, participants who regularly walked for more than 15 minutes were approximately 80% less likely to die from any cause and around 70% less likely to develop cardiovascular disease.
While this study does not establish causality between longer walks and improved heart health, the findings are encouraging. Dr. Borja del Pozo Cruz, an epidemiologist at the University of Madrid, noted that shorter bouts of walking may still be beneficial, but it appears that accumulating steps in longer periods is more effective.
Beyond cardiovascular benefits, research has consistently shown that regular long walks can also have a positive impact on blood pressure, weight management, stress levels, and even certain types of cancer. To incorporate this habit into your daily routine, start with shorter sessions – around 5-10 minutes at a steady pace – to build stamina. Create consistent plans that can be adjusted as needed and plan multiple routes to keep your mind engaged. Don't forget to prioritize proper footwear, core strengthening exercises, rest days, and gentle stretching post-walk to ensure safe and enjoyable long-distance walking.
! i mean, who needs a bunch of short walks when you can just go for one epic walk a day? 
i've been trying to get my friends to join me on longer hikes during our lunch breaks and it's honestly made such a difference in how we feel afterwards 
. plus, having a set goal like "i'm gonna walk for 30 mins today" makes it way more motivating than just taking a few short strolls around the block 
. of course, safety first and all that, but if you're looking to level up your health game, i say go big or go home 
!
. Imo, its all about finding a balance. Maybe take one long walk in the afternoon and some shorter ones throughout the day? And omg, have you guys heard about core strengthening exercises? You should def try those to avoid injuries 
like seriously who says we gotta break up our walks into tiny little bits? I mean I get it, it's better than just sitting around twiddling your thumbs but come on! A 15 minute walk sounds way more appealing to me than a 30 second stroll 
shouldn't we be encouraged to do that instead of being told it's too much?
I think its defo better to just get on with a longer walk rather than doin loads of short ones throughout the day. Idk about breakin it down into smaller sessions or whatever, seems like common sense to me - just get on with it and get those steps in! 
. It's weird because my friend says it's still good to take breaks and do shorter walks throughout the day, but this study is pretty convincing 
. But, I guess consistency is key, so maybe I'll start with those 5-10 minute sessions to build up my endurance and then gradually move to those epic long walks 
. I mean, think about it, the researchers are saying that just one long walk a day is enough to reduce cardiovascular disease and mortality rates by like 80% 
? That sounds way too good to be true, right? And what's up with the "start with shorter sessions" advice? That just seems like a way to get people hooked on walking and then make them buy more fancy shoes or gear 
. I'm not buying it (no pun intended). There's gotta be some kind of hidden agenda here... maybe they're trying to sell us more exercise equipment or something 
.