Happy healthy girl doing a brisk walking on the beach
A recent study indicates that walking for as little as 15 minutes at a time can significantly reduce the risk of heart disease and early death, particularly among middle-aged and older adults. Published in October 2023, the research analyzed the walking patterns of over 33,560 participants using data from the UK Biobank, a comprehensive health database.
The findings reveal that individuals who engaged in walks lasting 15 minutes or longer were approximately half as likely to develop heart disease compared to those who rarely walked for that duration. Furthermore, those who walked longer were also less likely to die from any cause during the study period, which spanned nearly a decade.
Understanding Walking Patterns and Health Benefits
Lead author Emmanuel Stamatakis, a professor at the University of Sydney, emphasized the significance of this study in understanding the effects of walking patterns on health. “With physical activity, we know that the more the better,” he stated. “But we haven’t had a very good understanding of the role of the pattern of that activity.”
Current guidelines recommend at least 150 minutes of moderate activity per week, which includes brisk walking. However, according to Stamatakis, around 75% to 80% of people do not meet these recommendations, with many failing to engage in regular exercise altogether.
The research builds on previous studies that suggested even minimal physical activity can enhance health outcomes. In particular, increasing the intensity of everyday tasks was associated with lower risks for heart disease and premature death. The current study aimed to explore whether extending the duration of physical activity could similarly enhance health benefits.
To investigate this, researchers categorized participants based on their longest daily walk duration—five minutes, ten minutes, or 15 minutes or more. They focused on those who were not formally exercising and typically accumulated fewer than 8,000 steps daily, with many taking far fewer. Crucially, all participants were free from diagnosed heart disease at the study’s onset.
Key Findings and Implications
Results indicated that those who walked for 15 continuous minutes had the lowest incidence of heart attacks and cardiovascular issues and exhibited higher survival rates than their counterparts. Even participants who managed to walk for at least ten minutes saw improved longevity and reduced heart disease risks compared to those whose longest walk was just five minutes.
The researchers posited that these longer walking sessions may “meaningfully activate” the cardiovascular and metabolic systems in ways that shorter walks do not. Darren Warburton, an exercise scientist at the University of British Columbia, highlighted the importance of this research, stating that it offers valuable insights into the necessity of being physically active.
While the study suggests a strong correlation between longer walks and improved health outcomes, it does not establish direct causation. Factors such as dietary habits and general lifestyle choices may also play significant roles in longevity.
Interestingly, the most pronounced benefits were observed in individuals who typically walked less. Those who averaged fewer than 5,000 steps daily but engaged in longer walking bouts showed more significant reductions in heart disease and early death risks compared to those averaging closer to 8,000 steps who also walked for longer durations.
Ultimately, the study underscores the message that increasing physical activity is beneficial. For individuals who struggle to meet the recommended activity levels, walking for longer periods may enhance the health benefits derived from their daily movements. Co-author I-Min Lee, a professor at the Harvard T.H. Chan School of Public Health, urged people to aim for walks that exceed ten minutes. “The total amount of activity is what matters more than the pattern in which it’s accumulated,” she concluded.
