Walking for Health: The Impact of Longer Strolls

Walking is a popular way to stay active, with many aiming for that goal of 10,000 steps a day. Achieving this can often require around 90 minutes of walking in one go. As a result, many people break their walks into shorter segments throughout the day.

While any amount of walking has benefits, if you’re curious about the best way to enhance your health, especially regarding the difference between longer and shorter walks, a recent study might shed some light.

Heart Health Insight: Longer Walks Are Beneficial

A study that examined the walking habits of over 33,000 adults over an eight-year period found that individuals who took longer walks—those lasting at least 15 minutes—had a lower risk of heart disease and early death compared to those who preferred shorter walks. This effect was notably significant for individuals who are generally inactive, meaning those who don’t meet exercise guidelines or tend to sit for most of the day.

“Walking for a longer duration tends to have a larger positive impact on health,” noted Borja del Pozo Cruz from the European University of Madrid.

The findings of this study were published in 2025 in the Annals of Internal Medicine.

The Importance of Walking

Walking is one of the easiest forms of exercise accessible to many. It provides numerous benefits for the heart and brain, contributing to better cardiovascular health, improved blood pressure, blood sugar regulation, metabolic function, weight management, and overall mobility.

Moreover, walking, particularly in natural settings, can also enhance mental well-being.

Del Pozo Cruz emphasized that engaging in sustained, long walks can activate beneficial cardiovascular mechanisms. While shorter walks certainly offer advantages, they may lack the intensity and volume needed to achieve comparable health outcomes.

Getting Started

When time allows, aim for longer walks. Ideally, you should strive for about 30 minutes of moderate-intensity walking most days. For those just starting, beginning with 5 to 10 minutes and gradually increasing both duration and intensity can be effective.

The 10,000-step target is more of a guideline than a scientific benchmark, with health benefits potentially starting at as few as 4,000 steps a day for some individuals, according to the National Institutes for Health.