For years, the magic number of 10,000 steps a day has hovered in health advice columns and fitness circles. But a team of scientists now suggests that the secret to a healthier heart might not lie in counting steps at all. Instead, it’s about how those steps are taken.
Researchers from the University of Sydney and Universidad Europea have found that walking in steady, uninterrupted stretches of 10 to 15 minutes can dramatically lower the risk of cardiovascular disease, even among people who walk less overall. The findings, published in the Annals of Internal Medicine, challenge long-held assumptions about daily activity and heart health.
The study followed more than 33,000 adults aged 40 to 79 who walked fewer than 8,000 steps a day. Participants wore wrist sensors for a week so researchers could track not only how many steps they took but also how those steps were distributed. Over the next eight years, their health outcomes were monitored, focusing on heart attacks, strokes, and deaths from cardiovascular causes. The results revealed that those who walked for 10–15 minutes at a time had about a 4 percent chance of developing heart problems, compared with 13 percent among those who only managed brief strolls of around five minutes.
The difference was even more pronounced among the least active participants, people taking fewer than 5,000 steps a day, where the risk of death dropped from around 5 percent to under 1 percent for longer walkers. Professor Emmanuel Stamatakis, who led the study, explained that the key may lie in giving the heart and lungs a sustained period of activity. “We tend to focus too much on the number of steps,” he said. “But how we walk, the pattern and duration, can make a huge difference.”
A steady 10-minute walk raises the heart rate, keeps blood flowing, and engages the cardiovascular system more effectively than short, scattered bursts. In short, it’s quality over quantity. Dr Matthew Ahmadi, another lead author, suggested that for people who struggle to stay active, just adding one or two continuous walks to their day can make a meaningful difference. “You don’t need to hit 10,000 steps,” he said. “A couple of comfortable, steady walks are enough to give your heart a boost.” His colleague Dr Borja del Pozo added that such simple adjustments could be life-changing: setting aside even 10 minutes to walk briskly to the shops or around the block may be one of the easiest ways to protect the heart.
Also Read: Want to lose weight, burn more calories? Change your walking style, says study
So perhaps it’s time to stop obsessing over step counts—and start walking with purpose.
FAQs on How Walking Cuts Heart Risk:
1. How does walking in uninterrupted stretches benefit heart health?
Walking in steady, uninterrupted stretches of 10 to 15 minutes can lower the risk of cardiovascular disease by providing a sustained period of activity that raises the heart rate and keeps blood flowing.
2. Is it necessary to walk 10,000 steps a day to improve heart health?
No, it is not necessary to walk 10,000 steps a day. The study suggests that even shorter, steady walks of 10 to 15 minutes can significantly benefit heart health.
3. What is the recommended walking duration for those who find it hard to stay active?
For those who struggle to stay active, adding one or two continuous walks of 10 to 15 minutes to their day can make a meaningful difference.
4. How did the researchers conduct the study on walking and heart health?
The study involved more than 33,000 adults aged 40 to 79 who walked fewer than 8,000 steps a day. Participants wore wrist sensors for a week to track their steps, and their health outcomes were monitored over the next eight years.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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