Longer Walks, Healthier Hearts: 15 Minutes Daily Linked to Reduced Cardiovascular Risk
New research suggests the duration of walking, not simply the number of steps taken, is a key factor in heart health and longevity. A study of over 33,000 participants published in the Annals of Internal Medicine reveals that individuals who engaged in at least 15 consecutive minutes of daily walking experienced the lowest risk of heart attack and cardiovascular problems.
The study, utilizing data from the UK Biobank – a large-scale database of British healthcare information – focused on individuals with no pre-existing heart conditions who typically took fewer than 8,000 steps per day. Researchers divided participants into groups based on their longest daily walk duration: 5 minutes or less, 10 minutes, or 15 minutes or more. Medical records were then tracked for up to 10 years.
Results showed a clear correlation: those walking continuously for at least 15 minutes demonstrated increased longevity and a reduced incidence of heart disease compared to those walking for shorter periods,even when total daily step counts were similar. Participants who walked for 10 minutes continuously also showed benefits, living longer and experiencing less heart disease than those with walks of 5 minutes or less.
Researchers hypothesize that longer walks more effectively activate and positively influence cardiovascular and metabolic systems.While the study establishes an association, it does not prove a direct cause-and-effect relationship. The researchers acknowledge that individuals who walk longer may also be more likely to adopt other healthy habits, such as mindful eating, which contribute to overall well-being.
The findings reinforce existing recommendations for at least 150 minutes of physical activity per week,highlighting walking as an accessible and impactful option for improving heart health,particularly for those unable to engage in more strenuous exercise.
