New research indicates that a single, uninterrupted walk of at least 15 minutes is more beneficial for heart health than several shorter walks throughout the day. The findings suggest that individuals who incorporate longer walks into their routines may significantly reduce their risk of heart-related issues, particularly among those who are not very active. This study was conducted by researchers from the University of Sydney and the Universidad Europea in Spain over an eight-year period.
The research monitored participants based on their walking habits, specifically noting those who walked for 15 minutes or more at a time. The results revealed that individuals who engaged in longer walking sessions had a lower risk of developing heart problems compared to those who preferred shorter, more frequent walks. Notably, even among the least active individuals—those taking fewer than 5,000 steps daily—walking for longer periods led to a marked decrease in the risk of heart disease and overall mortality.
While the study does not definitively establish causation between longer walks and improved heart health, it attempted to account for various factors like smoking habits, obesity, and cholesterol levels. As a result, the researchers concluded that the duration of walking plays a crucial role in its health benefits.
Prof. Emmanuel Stamatakis, co-lead researcher, emphasized the importance of walking patterns. He stated, “We tend to place all the emphasis on the number of steps or the total amount of walking but neglect the crucial role of patterns, for example, ‘how’ walking is done.” He highlighted that even those who are less active can enhance their heart health by adjusting their walking habits to include longer sessions, ideally lasting 10-15 minutes or more.
In terms of general recommendations, Prof. Kevin McConway, emeritus professor of applied statistics at the Open University, noted that while the correlation between walking and improved heart health is evident, it does not confirm that walking directly causes this improvement. Current guidelines suggest 150 minutes of moderate activity each week, such as brisk walking, distributed evenly over the week.
For those managing heart and circulatory conditions, Emily McGrath, senior cardiac nurse at the British Heart Foundation, explained that exercise can significantly enhance overall well-being. “If you have heart and circulatory disease, it can help you manage your condition and make you feel better overall,” she remarked. She also encouraged gradual increases in physical activity, noting that initial challenges often give way to improved fitness over time.
As individuals consider incorporating longer walking sessions into their daily routines, safety remains paramount. When walking or cycling in low-light conditions, it is advisable to wear reflective clothing and use lights to enhance visibility. Utilizing designated lanes or paths and crossing streets at marked points can also help ensure safety.
This research underscores the potential health benefits of adjusting walking routines to prioritize longer periods of activity. By doing so, individuals may not only achieve their fitness goals but also contribute positively to their heart health.
