An international team of researchers from the University of Sydney and the Universidad Europea in Spain has uncovered significant findings regarding the impact of walking on cardiovascular health. Their study, published in the Annals of Internal Medicine, reveals that sustained walking sessions provide greater protection for heart health compared to fragmented activity. This research delves into how walking patterns influence the health of individuals who typically lead a sedentary lifestyle.
The study focused on individuals averaging fewer than 8000 steps per day. It was found that those who concentrated their walking into one or two sessions lasting at least 10-15 minutes had a significantly lower risk of death and cardiovascular events, such as heart attacks and strokes, than those whose steps were accumulated through numerous short bouts lasting under five minutes. This highlights the importance of continuous walking for enhancing heart health.
Co-lead author Dr. Matthew Ahmadi, who serves as the Deputy Director of the Mackenzie Wearables Research Hub and is affiliated with the Charles Perkins Centre at the University of Sydney, emphasized the findings: "For the most inactive people, switching from brief walks scattered throughout the day to longer continuous walks may come with substantial health benefits. While health professionals often recommend a target of 10,000 steps a day, this isn't necessary for everyone. Simply incorporating one or two longer walks per day, each lasting at least 10-15 minutes at a comfortable, steady pace, can yield significant health benefits—especially for individuals who do not walk frequently."
The comprehensive study involved 33,560 adults aged between 40 and 79, who typically walked fewer than 8000 steps a day and had no prior history of cardiovascular disease or cancer. Participants wore research-grade wristbands for a week to monitor both their step counts and the distribution of their walking throughout the day. Over an eight-year follow-up period, researchers noted striking differences in cardiovascular risk between those who walked in short versus longer bouts.
Individuals who engaged in continuous walking sessions of 10-15 minutes daily exhibited only a 4 percent chance of experiencing cardiovascular events, such as heart attacks or strokes. In contrast, those who only walked continuously for about five minutes daily faced a 13 percent risk. The benefits were particularly pronounced among the least active individuals, especially those taking 5000 steps or fewer. Within this subgroup, the risk of developing cardiovascular disease decreased from 15 percent among short walkers to 7 percent for those who walked for periods of up to 15 minutes at a time. Additionally, among the most sedentary participants, the risk of death dropped from 5 percent for those walking in short five-minute bouts to under 1 percent for those engaging in longer walking sessions.
Senior author Professor Emmanuel Stamatakis, who leads the Mackenzie Wearables Research Hub and is a physical activity theme leader at the Charles Perkins Centre, pointed out the importance of walking patterns: "We often focus on the number of steps taken or the total amount of walking without considering the vital role of walking patterns. This study illustrates that even those who are very physically inactive can maximize their heart health benefits by adjusting their walking patterns to include longer sessions, ideally lasting at least 10-15 minutes whenever possible."
Co-lead author Dr. Borja del Pozo from the Universidad Europea added, "Our research indicates that simple adjustments can significantly impact your health. If you currently walk a little, try to allocate time for more frequent and longer walking sessions. Such minor changes can lead to considerable health improvements."
