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Walking for 15 minutes straight beats short bursts for heart health, researchers say

By isabelle // 2025-10-28

• Fewer daily steps than the 10,000 goal can significantly improve heart health.
• Brisk walking pace is more impactful for reducing heart risk than total step count.
• Longer, continuous walking sessions dramatically lower the risk of heart disease and early death.
• Modest changes, like adding one or two longer daily walks, yield major benefits.
• Consistency and walking duration matter more than achieving a perfect step count.

For many years, the 10,000-step goal has been a source of frustration for many people, but new research now reveals you can forget that rigid number and achieve superior heart health by simply making your daily walks a little longer. A landmark international study has found that accumulating your steps in continuous, longer bouts dramatically reduces your risk of heart disease and an early death, offering a more achievable path to wellness. The study, published in the Annals of Internal Medicine, was conducted by researchers from the University of Sydney and the Universidad Europea in Spain. They analyzed the activity patterns of more than 33,000 adults in the UK, tracking their health outcomes for an average of eight years. The findings challenge the conventional focus on total step count and highlight the profound importance of how those steps are accumulated throughout the day. Participants were grouped based on whether they took most of their daily steps in short bursts of under five minutes or in longer, sustained walks. The results were striking. Adults who took most of their steps in bouts lasting more than 15 minutes saw their risk of early death plummet by up to 85 percent compared to those who walked mainly in five-minute bursts. The benefits for cardiovascular health were equally impressive. The risk of developing heart disease was just 4.39 percent for the group with the longest walking bouts. This was a dramatic reduction from the 13.03 percent risk observed in the group that took the shortest walks. This clear trend demonstrates that the length of your walking sessions is a critical factor for long-term health.

A simple change for a healthier heart

The researchers concluded that modest changes to step patterns without dramatic increases in step number could yield significant heart health benefits. This is empowering news for anyone who finds the 10,000-step target daunting. The goal shifts from a high number to a more manageable focus on duration. Dr. Matthew Ahmadi, a study co-author from the University of Sydney, clarified the new approach. "There is a perception that health professionals have recommended walking 10,000 steps a day is the goal, but this is not necessary," he said. "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 do not walk much." This research provides a clear and practical blueprint for improving health without major lifestyle overhauls. It is not about spending hours at a gym or purchasing expensive equipment. The key is to intentionally string your steps together into longer, purposeful walks.

The power of consistency

The study’s co-author, Dr. Borja del Pozo Cruz, emphasized the simplicity of the findings. "Our research shows that simple changes can make all the difference to your health," he said. "If you walk a little, set aside some time to walk more often and in longer sessions. Such small changes can have a big impact." The benefits were most pronounced among the least active participants. For those deemed sedentary, taking longer walks was associated with a drastically lower risk of death and heart disease compared to their sedentary peers who took only short, sporadic steps. This suggests it is never too late to start, and the way you start matters. This groundbreaking study liberates you from the tyranny of the 10,000-step count. The path to a healthier heart is not found in a single, magic number but in the consistent, deliberate practice of walking for more than 15 minutes at a time. By carving out space for a dedicated walk each day, you are investing in your long-term vitality and taking a powerful step toward a longer, healthier life. Sources for this article include: DailyMail.co.uk BBC.co.uk NBCNews.com CNN.com

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