A recent study suggests that walking for at least 15 minutes at a time can significantly reduce the risk of heart disease and premature death. Conducted by researchers from the University of Sydney, the study highlights the importance of how physical activity is accumulated throughout the day. Published in October 2023, the findings indicate that continuous walking bouts may offer greater health benefits compared to shorter, fragmented walking sessions.
The research examined data from 33,560 participants, primarily middle-aged and older adults, sourced from the UK Biobank. Participants who engaged in walks lasting 15 minutes or more showed approximately half the risk of developing heart disease compared to those who seldom walked for that duration. Additionally, these individuals demonstrated a lower likelihood of dying from any cause during the study period.
According to Emmanuel Stamatakis, a professor of physical activity, lifestyle, and population health at the University of Sydney and lead author of the study, “With physical activity, we know that the more, the better. But we haven’t had a very good understanding of the role of the pattern of that activity.” This study builds upon previous research exploring ways to enhance the health benefits derived from physical activity, raising critical questions about how the timing and duration of walks can optimize these advantages.
Current guidelines recommend 150 minutes of moderate physical activity weekly, which includes brisk walking. Yet, 75 to 80 percent of people fail to meet these recommendations, with many leading largely sedentary lifestyles. Stamatakis emphasized the need for strategies to make even short periods of movement more effective for health.
To investigate the impact of walking duration, researchers classified participants based on their longest daily walk: five minutes or fewer, ten minutes, or fifteen minutes or more. They monitored health outcomes over nearly a decade, cross-referencing with death and hospital records. The researchers found that individuals walking for 15 continuous minutes had the most favorable health outcomes, including lower risks of heart attacks and cardiovascular issues.
The study’s implications are particularly significant for those who walk less frequently. Participants who averaged fewer than 5,000 steps daily benefitted more from longer walking bouts than those who walked nearer to 8,000 steps. This suggests that even infrequent walkers can enhance their health by occasionally walking for longer periods.
While the study identifies strong associations between walking duration and health outcomes, it does not establish causality. It is possible that those who engage in longer walks might also maintain healthier lifestyles, including better nutrition and other positive habits.
Experts such as Darren Warburton, an exercise scientist at the University of British Columbia, acknowledge the study’s insights. “This is a very insightful and important epidemiological paper that sheds further light into the importance of being physically active,” he noted.
The research also reinforces the broader message that any increase in physical activity is beneficial. Co-author I-Min Lee, a professor of epidemiology at the Harvard T.H. Chan School of Public Health, stated, “If you have a choice and are able to, try to walk for more than 10 minutes at a time. But the total amount of activity is what matters more than the pattern in which it’s accumulated.”
As individuals seek to enhance their health, this study provides a compelling argument for the importance of sustained physical activity, particularly through walking. By encouraging longer walking sessions, even those who are less active can make strides toward improving their overall health and longevity.
