If you walk regularly, you’re already doing one of the best things possible for your heart. But a new large study suggests there’s an important detail worth paying attention to, especially if you’re not logging long walks every day.
The question many women ask is simple: Is it enough to “get steps” however you can, or do you need to walk for a certain amount of time at once to really protect your heart?
Recent research offers a helpful answer.
What a New Study Found
A large population-based study published in Annals of Internal Medicine analyzed health data from more than 33,000 adults in the UK Biobank who averaged fewer than 8,000 steps per day.
Instead of looking only at total steps, researchers examined how those steps were accumulated – in very short bursts or in longer, continuous walks.
The finding was striking: Among people who walked fewer than 8,000 steps per day, those who took longer, uninterrupted walks had a significantly lower risk of heart disease and early death than those whose steps were mostly in very short bouts.
In other words, not all step patterns were equal.
Why Walking Duration Matters
Participants who accumulated most of their daily steps in 10–15 minute or longer walks had much better outcomes than those who mostly walked for just a few minutes at a time.
Over the course of nearly 10 years:
- Heart disease risk was lowest in those walking in 15+ minute bouts
- All-cause mortality was also significantly lower in those longer-walk groups
This doesn’t mean short walks are useless – but it does suggest that your heart responds especially well to sustained movement.
What This Means for Real Life
Here’s the good news: You don’t need to walk miles or hit a perfect step count.
A simple, heart-smart goal is this: Aim for at least one continuous 10–15-minute walk on most days.
That could look like:
- A brisk walk after dinner
- A morning walk around the neighborhood
- A treadmill session while listening to a podcast
- A longer walk if your schedule allows
If you can do 20–30 minutes, even better – but the biggest takeaway is that some uninterrupted walking time matters.
What About Short Walks?
Short walks still absolutely have value. They:
- Help control blood sugar
- Reduce stiffness and joint pain
- Improve mood and energy
- Break up long periods of sitting
The key is balance. Think “both/and,” not “either/or.”
- Keep the short walks
- Add one longer walk when you can
How Fast Do You Need to Walk?
For heart benefits, your pace should feel:
- Faster than a casual stroll
- Slightly breathless, but still able to talk
A good rule of thumb:
- If you can sing easily, speed up
- If you can’t talk at all, slow down
No need to race—steady and purposeful is perfect.
The Bottom Line
If you’re walking for cardiovascular health, especially if you’re under about 8,000 steps a day, this research offers a clear, doable strategy:
- Walking is excellent medicine
- How you walk may matter as much as how much you walk
- Aim for at least one 10–15+ minute continuous walk most days
- Build consistency first; distance and speed can come later
Sometimes the most powerful health improvements don’t come from doing more, but from doing what you already do a little more intentionally.
Your heart will thank you for every step – especially the ones that last just a bit longer.
Read Next:
9 Heart-Healthy Foods That Protect Against Heart Disease
