It’s not about more walks — one longer walk a day could be the key to better heart health

We all know walking is good for our health. It can boost heart health, burn calories, build strong bones, and support mental well-being. But advice varies on how much and how often we should be walking. To add some fresh insight and hot-off-the-press research to the mix, the journal Annals of Internal Medicine suggests that one longer walk may be better for you than lots of shorter strolls.

People are always looking for ways to make walking more fun or easier to fit into busy schedules. From the Japanese walking method that focuses on posture and breath to the viral fart walking trend, and doing the 12-3-30 walking workout on some of the best treadmills, these are all hacks to getting those steps in.

Now, this new research shows that taking your steps in longer, steadier bouts could give your heart even more of a boost than several short walks.

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What the new research found

Researchers looked at data from more than 33,000 adults in the UK Biobank who averaged 8,000 or fewer steps a day. They grouped people by how they usually racked up their steps, from very short bursts of under five minutes to longer stretches of 5 to 15 minutes or more.

Over almost eight years of follow-up, the results were clear: People who did most of their walking in longer, steadier bouts had a lower risk of heart disease and early death than those who mostly moved in short, scattered bursts. Think of it as quality over quantity. A steady 10 to 15-minute stroll seems to pack more punch than several brief, interrupted steps throughout the day.

How to make your walks count more

For people who mostly take very short walks or are largely inactive, the study suggests trying for at least one or two longer bouts of 10 to 15 minutes each day. It might not sound like much, but even a little extra movement can be really beneficial for your heart and overall health.

This could look like a jaunt on one of the best underdesk treadmills while you work, a gentle loop around the neighborhood, or walking to pick up groceries can all count as a single longer bout and help you gradually build a more active routine.

If you already walk for longer periods, there’s no need to change what you’re doing. The research shows that accumulating most of your daily steps in steady, uninterrupted bouts appears to give extra cardiovascular benefits. The key point is about the pattern and duration of walking, not your speed, posture, or style.

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