Ever hear someone say they enjoy long walks on the beach? It turns out they might be onto one of the secrets to a longer, healthier life. A recent study published in the Annals of Internal Medicine shows that adults who take walks lasting longer than 10 minutes have significantly lower risks of cardiovascular disease and premature death compared with those who take only short, scattered steps.
“Most research focuses on total daily steps, but our study highlights that how you accumulate them matters, especially for less active people,” said Dr. Borja del Pozo Cruz, the study’s first author. “Even if you don’t hit the classic 10,000-step goal, a few longer walks can make a real difference for heart health and longevity.”
Globally, nearly 31% of adults fail to meet the recommended 150 minutes of exercise per week, putting them at higher risk for heart disease, insomnia, and early mortality. These findings are especially relevant for people walking fewer than 8,000 steps a day.
Longer walks strengthen the heart, improve blood circulation, lower blood pressure, support glucose control, and may fully engage muscles in ways short steps cannot, Dr. del Pozo Cruz explained. However, building the stamina to walk for 20, 30, or even 60 minutes takes time. “It’s like lifting a 45-kilogram dumbbell—you have to gradually build capacity,” said Dr. Andrew Freeman, a cardiovascular wellness expert.
The study emphasizes duration over step count. Consistent, continuous walks—even short daily sessions—can be more beneficial than sporadic movement throughout the day. Proper walking form, standing tall with shoulders back and swinging the arms, engages the whole body and prevents strain.
For beginners, simple tricks like parking farther away, adding a brisk 30-minute walk, or trying “cozy cardio” can help. Other exercises that boost heart health include wall sits, planks, and aerobic activities like cycling.
The findings come from an observational study of over 33,000 UK adults who were relatively inactive, tracked using accelerometers over a single week. While activity changes weren’t monitored long-term, the results suggest that even modest adjustments in walking habits can offer substantial cardiovascular benefits.
