Scientists find one exercise that's 6 times more powerful than walking when it comes to protecting your heart

Walking is a wonderful form of exercise and arguably one of the most accessible ways to stay fit. You don’t need to join a club or buy fancy gear, you just need to step outside. However, new research shows that short bursts of more vigorous activity could offer even greater benefits for your heart.

A study of over 73,000 adults using wearable devices similar to the best fitness trackers found that one minute of vigorous exercise delivers roughly the same benefit for your heart and arteries as around 8 minutes of moderate activity or up to 2 hours of light movement like gentle walking.

Current guidelines often assume that one minute of vigorous activity is equal to just two minutes of moderate activity. The study, published in Nature Communications, shows this is an underestimate.

Vigorous activity, whether it is fast walking, cycling, stair climbing, or other short bursts of effort, is far more time-efficient at lowering the risk of cardiovascular disease, major heart events, and type 2 diabetes.

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What counts as vigorous exercise?

Vigorous exercise is any activity that raises your heart rate substantially and makes you breathe harder, but still lets you speak in short sentences. It’s more than a casual stroll but doesn’t require being a professional athlete. The key is intensity: you should feel like you’re working harder than usual, but not so hard that you’re completely out of breath or in pain.

Common examples include brisk uphill walking, running, fast cycling, stair climbing, swimming laps, or energetic dance sessions. If you need proof that dancing counts, just look at Jazzercise founder Judi Shepphard, still active and thriving at 81.

Even activities like skipping with a jump rope, rowing, or a fast-paced workout video can count. The idea is that your body is working at around 70–85% of its maximum heart rate, which is where you start to get the most cardiovascular benefit in a short amount of time.

Is walking worth it?

Absolutely. Walking is one of the simplest ways to get moving and it still counts for plenty. Regular walks can lower blood pressure, improve blood sugar, boost your mood, and help keep your joints and muscles in good nick.

Hiking takes this up a notch, adding extra leg, core, and even arm work if you’re scrambling or using poles. If you want to tap into this more in the New Year, the right footwear really matters and our guide to the best hiking boots can help you find the most comfortable and trail-ready options.

The study we’ve been discussing shows that short bursts of vigorous exercise are up to six times more effective than walking at improving cardiovascular health. That’s because higher-intensity activity gets your heart rate up faster and challenges your heart and lungs, which triggers stronger adaptations for heart health.

Walking and hiking still count, though. They’re perfect for warming up, cooling down, or just getting daily movement. If your routine is feeling a bit stale, adding some short, harder efforts on top of your walks or hikes is an easy way to boost heart benefits while keeping things fun.

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