A long walk in nature looking at trees, flowers, and green spaces can do wonders for my mood and perspective. Even a short stroll seems to make a difference, and I’ve covered countless studies on the proven benefits of a brief walk. For example, a meta-analysis revealed that just two minutes of walking around the block provides health benefits and improved insulin levels and blood sugar.
Another study showed that a brief 10-minute walk could reduce blood pressure and improve mood. So, what about your heart health? Are short walks or long walks better for your heart health? Researchers set off to find out.
The study
In a study published in the Annals of Internal Medicine, researchers explored whether short bursts like quick trips around the house or longer, continuous walks are better for health and longevity. The study involved 33,560 adults with an average age of 62 who took 8,000 steps or fewer every day.
The researchers looked at how people got those steps, either mostly in:
- Very short bouts of less than 5 minutes
- Short bouts of 5-10 minutes
- Moderate bouts of 10-15 minutes
- Long bouts of over 15 minutes
Researchers tracked participants over an eight-year time span to determine who developed heart disease or succumbed to fatality from any cause. They accounted for factors like smoking, obesity, and high cholesterol.
The results
The study authors concluded the following:
- One longer walk a day is more beneficial for your heart than lots of short strolls throughout the day, especially if you don’t get much exercise overall. Walking for 15 minutes or longer yielded the best results and better health outcomes in this study, which amounts to about 1,500 steps in one go.
- Those who walked in longer stretches of 10-15 minutes or more had the lowest risks of heart issues compared to those who walked in short bouts.
- Those who mostly walked in very short bouts of less than five minutes had the highest risk of developing heart disease.
- Even when people took the same total number of steps, doing them in longer stretches, like a 15-minute walk, was associated with better heart health and a lower risk of fatality.
Concluding thoughts
Any exercise and any amount of walking is better than none at all, and it’s good news for your heart health. This large study shows that taking longer, steady walks rather than shorter, scattered bursts seems to provide the strongest health benefits for your heart and lifespan. I think my two little fluffy dogs will be happy with this news, as it underscores their argument that they deserve regular, long walks.
