According to new research published in the Annals of Internal Medicine, taking one longer walk each day is more beneficial for your heart than several short strolls, especially for those who do not engage in regular exercise. The study emphasizes that walking for at least 15 minutes without stopping is ideal, equating to approximately 1,500 continuous steps, which effectively provides your heart with a solid workout.
While many individuals aim for a daily target of 10,000 steps, this figure is rooted in a marketing campaign for a Japanese pedometer rather than scientific evidence. Nevertheless, health experts generally agree that walking more steps throughout the day contributes positively to your overall health.
The study analyzed data from 33,560 adults aged 40 to 79 in the UK, all of whom walked fewer than 8,000 steps daily. Participants were categorized based on the duration of their walks, as measured by a step counter over the course of a week:
Less than 5 minutes: 43% 5 to 10 minutes: 33.5% 10 to 15 minutes: 15.5% 15 minutes or more: 8%Researchers from the University of Sydney and Universidad Europea in Spain monitored the health of these participants over an eight-year period. The findings revealed that individuals who walked in longer intervals had a significantly lower risk of experiencing heart problems compared to those who walked in shorter bursts. This was particularly notable among the least active participants, those walking fewer than 5,000 steps daily, for whom longer walks substantially reduced the risk of heart disease and mortality.
While it is not entirely clear whether the observed benefits stem from initial fitness levels, the researchers accounted for various factors such as smoking status, obesity, and cholesterol levels to validate their findings. They concluded that the way you walk—specifically the duration of your walking sessions—holds significant importance for heart health, not just the total number of steps taken.
Making simple adjustments, such as dedicating time for longer walking sessions, could lead to notable improvements in cardiovascular health. Co-lead researcher Prof. Emmanuel Stamatakis stated, "We often focus on the sheer number of steps or total walking time, overlooking the important aspect of walking patterns, such as 'how' walking is performed." The study demonstrates that even individuals who are largely inactive can enhance their heart health by adjusting their walking habits to include longer durations, ideally aiming for sessions of at least 10 to 15 minutes when feasible.
Prof. Kevin McConway, an emeritus professor of applied statistics at the Open University, noted that while the study establishes a correlation between walking and improved heart health, it does not definitively prove a direct causative relationship. The NHS recommends that adults engage in 150 minutes of moderate activity each week, such as brisk walking, ideally spread evenly throughout the week. For older adults aged 65 and over, the guideline is to remain active every day, even if it consists of light activities around the house.
Emily McGrath, a senior cardiac nurse at the British Heart Foundation, emphasized the importance of exercise for everyone, stating, "Exercise helps everyone live a happier and healthier life. If you have heart and circulatory disease, it can aid in managing your condition and improve your overall well-being." She encourages individuals to gradually increase their activity levels, noting that initial challenges will diminish as the body adapts to the new routine. Even small improvements contribute significantly to maintaining a healthy heart.
