Step Counts Aren’t the Full Story
Counting your daily steps has long been seen as a good way to track physical activity. But a new large-scale study suggests that how you walk may be even more important than how much you walk.
Researchers have found that people who take their steps in longer, continuous walks tend to have a lower risk of dying early or developing heart problems compared to those who walk in short, scattered bursts throughout the day.
The Study Behind the Findings
The research, published using data from the UK Biobank, analysed the walking habits of more than 33,000 adults aged 40 to 79 who were free from cardiovascular disease or cancer.
For one week, participants wore fitness trackers that recorded their daily steps. Scientists then followed their health outcomes over time, looking at who developed heart-related illnesses such as heart attacks or strokes.
The key discovery?
People who took most of their steps in 10–15 minute stretches had significantly better health outcomes than those whose steps were mostly in short spurts of less than 5 minutes.
Key Results: Longer Walks, Stronger Hearts
4% chance of a heart-related event in the next decade for people who walked in longer bouts.
9% higher risk for those who mostly walked in shorter bursts.
Less than 1% chance of death for longer walkers, compared with around 4% for those who walked in shorter bouts.
Among people walking under 5,000 steps a day, longer walking sessions were linked to an 85% lower risk of death compared with shorter walks.
These results held true even after accounting for the total number of steps taken.
Expert Opinions: Quality Over Quantity
“There is a perception that health professionals have recommended walking 10,000 steps a day as the goal, but this isn’t necessary,” explained Dr Matthew Ahmadi, co-lead author and public health researcher at the University of Sydney.
“Simply adding one or two longer walks per day — each lasting at least 10–15 minutes at a comfortable pace — may have significant benefits, especially for people who don’t walk much,” he added.
His colleague, Professor Emmanuel Stamatakis, also from the University of Sydney, highlighted that previous advice often focused on how much people walked, but not how they did it.
“This study shows that even people who are very inactive can improve their heart health by changing their walking pattern — walking for longer at a time, ideally for at least 10–15 minutes whenever possible,” he said.
Why Longer Walks Might Work Better
While the study didn’t focus on walking speed, experts think longer bouts of walking could help the body in specific ways.
Cardiologists Fabian Sanchis-Gomar (Stanford University), Carl Lavie (John Ochsner Heart Institute, New Orleans), and Maciej Banach (Medical University of Lodz, Poland) suggested that sustained walking might:
Improve blood flow
Enhance insulin sensitivity
Boost cardiometabolic health
These benefits are less likely to come from short, intermittent activity.
Not the Final Word — More Research Needed
Experts who were not part of the study urge caution.
Applied statistician Kevin McConway said the findings are “intriguing” but added that more research is needed before changing official health advice.
“It’s too early to tell how, if at all, these findings should influence public health recommendations on physical activity and step counting,” McConway said.
The editorial accompanying the study also noted that while the evidence is compelling, the results are observational and based on only a few days of activity data. Randomised clinical trials would be needed to confirm the long-term impact of longer walks on heart health.
Takeaway: Walk Smarter, Not Just More
While hitting your daily step goal is a great start, this research suggests that the way you walk could matter just as much — if not more — than your total step count.
So, instead of focusing only on numbers, try adding a 10–15 minute steady walk to your daily routine. Whether it’s during your lunch break or in the evening, these longer, more intentional strolls could make a meaningful difference to your heart health and longevity.
Sources:
University of Sydney – Faculty of Medicine and Health
UK Biobank Study Data
Editorial commentary by Stanford University, John Ochsner Heart Institute, and Medical University of Lodz
Comments by Kevin McConway, Open University
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