Walking is one of the easiest ways to stay active, especially if you are short on time or cannot always fit in a full workout. And the good news is that you do not need to chase 10 000 steps a day to get results. New research shows that how you walk matters more than how much you walk.
Below, we break down the science and show you exactly how to turn a simple walk into a heart strengthening habit.
Duration vs Step Count: What Matters More
A new study in the journal Annals of Internal Medicine tracked more than 33 000 adults between the ages of 40 and 79 for almost a decade. Researchers wanted to understand whether step count or walking duration had the bigger impact on long term health.
Participants wore wristbands that measured how long each walk lasted. They were grouped into four categories: walks shorter than 5 minutes, walks of 5 to 9 minutes, 10 to 14 minutes, or 15 minutes or longer.
READ MORE: Treadmill or Outdoor Walking? A New Study Settles the Debate
The results were clear. Any movement helped. Even a 5 minute daily walk lowered the risk of heart problems. But the biggest benefits came from longer, continuous walks. “People who accumulated steps in one long walk lowered their risk more than those who took the same steps in short bursts.”
Researchers found that people who took one steady walk of at least 15 minutes saw a dramatic drop in their risk of heart issues and early death compared to those who took frequent shorter strolls.
Professor Emmanuel Stamatakis, a co-author of the study, explained that it is not only about the number of steps. It is about the pattern of movement. A continuous walk delivers greater cardiovascular benefits than scattered activity.
How Much You Should Walk Every Day
You do not need an hour. You do not need fancy gear. You do not need to train for a marathon. All you need is 15 minutes of uninterrupted walking a day.
Researchers found that:
- Walking for only 5 minutes a day came with a 13 percent risk of a cardiovascular event.
- Walking for 15 minutes dropped that risk to 4 percent.
- Mortality risk fell sharply when people moved from short walks to 15 minute walks.
A separate study earlier this year found similar results. Fifteen minutes of brisk walking a day was linked to a nearly 20 percent decrease in premature death. “One or two longer walks a day of at least 10 to 15 minutes can have significant benefits.”
READ MORE: Experts Reveal How Many Calories You Burn When Walking 10 000 Steps
For anyone who is inactive or getting fewer than 5 000 steps a day, switching from quick errands and slow strolls to a single 15 minute walk can make a massive difference.
How To Make Your Walk Count
If you want to challenge yourself, try increasing your pace to around 5 kilometres per hour, which most exercise scientists consider a brisk walking speed.
Start with what feels comfortable. Then build up gradually until you reach a pace where you are slightly short of breath but still able to speak.
Sports medicine expert Dr Alysia Robichau recommends working up to this pace over a few weeks. The goal is steady progression.
Try an Incline
Walking uphill is one of the most effective ways to boost heart rate and activate the lower body without adding joint stress. If you walk on a treadmill, add a gentle incline. If you are outdoors, choose routes with hills or slight gradients.
READ MORE: 7,000 Steps a Day Could Be the Key to a Longer Life, Study Reveals
Make It a Habit
At the end of the day, consistency beats everything else. Daily walking improves heart health, builds stamina, boosts mood, and helps with long term weight management.
Physical therapist Dennis Colón puts it simply, “For sedentary individuals, the key is progression and consistency.”
This article by Jocelyn Solis-Moreira appeared on Men’s Health US – Additional reporting was done by the Men’s Health SA Team
