If you want to give your heart the best workout, skip the short strolls and aim for one longer walk each day.
That’s the advice from new research published in the Annals of Internal Medicine, which found that longer, uninterrupted walks offer greater heart health benefits than several short ones—especially for people who don’t exercise regularly.
According to the study, walking for at least 15 minutes without stopping—about 1,500 consecutive steps—can make a big difference for your cardiovascular health.
Many people still aim for the popular 10,000 steps a day goal, but that number actually originated from a Japanese pedometer marketing campaign in the 1960s, not scientific research. Even so, experts agree that taking more steps is generally beneficial—but how you walk matters just as much as how many steps you take.
Longer Walks Linked to Better Heart Health
Researchers from the University of Sydney and Universidad Europea in Spain analyzed data from 33,560 adults aged 40–79 in the UK who typically walked fewer than 8,000 steps a day.
Participants were grouped by how long their average walking sessions lasted:
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Less than 5 minutes: 43%
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5 to 10 minutes: 33.5%
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10 to 15 minutes: 15.5%
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15 minutes or more: 8%
Over an eight-year follow-up period, those who took longer, continuous walks had a lower risk of heart disease and death compared to those who only walked in short bursts.
Even participants who walked fewer than 5,000 steps per day saw major benefits when they walked for longer stretches at a time. Their risk of heart-related problems dropped significantly.
While it’s unclear whether these people were already slightly fitter, researchers accounted for several factors such as smoking, obesity, and cholesterol levels to minimize bias.
Why How You Walk Matters
Co-lead researcher Professor Emmanuel Stamatakis explained that walking patterns play a crucial role:
“We tend to focus on the number of steps or total amount of walking, but this study highlights the importance of how walking is done. Even people who are physically inactive can boost their heart health by walking for longer periods at a time—ideally for at least 10–15 minutes.”
Professor Kevin McConway from the Open University added that, while the study shows a strong link between longer walks and better heart health, it doesn’t definitively prove that walking alone causes these improvements.
How Much Walking Do You Need?
The NHS recommends at least 150 minutes of moderate exercise per week, such as brisk walking, ideally spread out evenly.
For adults over 65, even light movement around the house can make a meaningful difference.
Emily McGrath, senior cardiac nurse at the British Heart Foundation, said:
“Exercise helps everyone live a happier, healthier life. If you have heart or circulatory disease, staying active can help you manage your condition and improve your overall wellbeing.
You may find it hard at first, but small improvements add up over time and help keep your heart strong.”
Walking Safely
If you’re walking in the dark or in low-light conditions:
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Wear reflective clothing or carry a flashlight/headlamp.
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Stay alert and aware of your surroundings.
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Use designated paths or lanes when possible, and cross at marked crossings where drivers expect pedestrians.
The Bottom Line
Longer, steady walks could be one of the simplest and most effective ways to protect your heart.
So next time you go for a walk, try to keep going for at least 15 minutes without stopping—your heart will thank you for it.
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